Monday
Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

Skill
15 minutes to establish a 1RM Snatch + Hang Snatch + Overhead Squat

Conditioning

For total reps.

Each Minute for 10 Minutes for 10 minutes (beginning @ 0:00):

10 Burpees

After completing 10 Burpees, with the remainder of the minute complete:

Max Effort Double-Unders

*Score is total number of Double-Unders. If you don’t believe you’ll get 10 each round reduce the number

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Handstand Push Ups
Strict Pull Ups

Strength

HBBS: 1X5@60, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%, 1X1@103%

Conditioning

12 minute AMRAP of:

20 (steps) Single Arm Kettlebell Overhead Walking Lunges (right) 24/16Kg
20 Toes to Bar
20 (steps) Single Arm Kettlebell Overhead Walking Lunges (left) 24/16Kg
20 Push Press 45Kg/30Kg

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Wall Walks
Kettlebell Snatches

Skill
15 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from the rack.

Conditioning
Alternating Each Minute on The Minute for 10 total minutes:
1 Set Unbroken Wall Balls
1 Set Unbroken Chest to Bar Pull Ups

Notes: Aim to have a consistent score across all 5 rounds. To do this you should aim for 30 seconds work on the wall balls and 20 seconds on the chest to bar pull ups.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Handstand Walks

Strength

HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

Conditioning

Fractured Fran

21 Thrusters 45Kg/30Kg
21 Pullups
-rest 2 minutes-
15 Thrusters 45Kg/30Kg
15 Pullups
-rest 2 minutes-
9 Thrusters 45Kg/30Kg
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

Saturday
Skill
15 Minutes to Establish a 1RM Snatch.

More Skill
15 Minutes to Establish a 1RM Clean + Jerk.

Alternating Each Minute on The Minute for 10 total minutes:
12 Burpee Lateral Bar Hops
1 Set Unbroken Toes to Bar
Notes: Aim to have a consistent score across all 5 rounds.