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

Skill

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

Conditioning

*This is one continuous piece, with no breaks between parts.

1:00 Maz Effort Strict Muscle Ups

3:00 AMRAP of:
9 Shoulder to OH 52.5/35Kg
12 Toes to Bar

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 52.5Kg/35Kg
12 TTB

1:00 ME Muscle-Ups

Tuesday
Gymnastics Warm Up
8 minutes, alternating
Strict Toes to Bar
Ring Rows

Strength

HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.

Conditioning

4 rounds for total working time of:

Run 400m
20 Burpee Box Jumps 20/16″

Rest 1:1

(25 Minute Cap)

Wednesday
8 minutes, alternating
Kettlebell Snatches
Handstand Walks

Skill

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk.

Conditioning

For time:

100 Double-Unders
30 Handstand Push Ups
50 Kettlebell Swings 24/16Kg
30 Ring Dips
100 Double-Unders

(18 Minute Cap)

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

Strength

HBBS: 2X5@65%, 3X5@70% – rest exactly 90 seconds.

Conditioning

10 minute AMRAP

Ascending ladder of:
2 Squat Clean Thrusters 52.5Kg/35Kg
2 Pull-ups
4 Squat Clean Thrusters
4 Pull-ups
6 Squat Clean Thrusters
6 Pull-ups
…until 10 minutes is up

Saturday
Skill
12 Minutes to establish a 1RM Clean & Jerk

Strength
10 minutes to establish a 3RM Front Squat

Conditioning

DT

5 rounds for time of:

12 Deadlifts 70/45Kg
9 Hang Power Cleans 70/45Kg
6 Push Jerks 70/45Kg

(20 Minute Cap)