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

12 min to establish a 1RM 3-Position Snatch (floor, hang, hip).

Conditioning

5 rounds for total time of:

25 Kettlebell Swings 24/16Kg
14 Lateral Box Jumps 20″/16″ (touch on top)
7 Hang Power Cleans 75Kg/50Kg

Rest 2 minutes between rounds.

(25 Minute Cap)

Tuesday
Gymnastics Warm Up
Toes to Bar
Ring Rows

Strength

HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest 2 minutes.

Conditioning

3 rounds for reps of:

1:00 Max Effort Chest to Bar Pull-ups
2:00 Max Effort Front Rack Weighted Lunges 52.5Kg/35Kg

Wednesday
Gymnastics Warm Up
8 minutes, alternating
Kettlebell Snatches
Handstand Walks

Skill
12 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk).

Conditioning

For time:

20 Push Press 52.5Kg/35Kg
12 Muscle Ups
20 Front Squats 52.5Kg/35Kg
20 Push Jerks 52.5Kg/35Kg
9 Muscle-Ups
20 Front Squats 52.5Kg/35Kg
20 Jerk 52.5Kg/35Kg
6 Muscle-Ups
20 Front Squats 52.5Kg/35Kg

(25 minute cap)

Friday
Gymnastic Warm Up
8 minutes, alternating
Chest to Bar Pull Ups
Ring Rows

Strength

HBBS: 1×5@65%, 3×5@75% – rest 2 minutes between sets.

Conditioning

21-15-9

Power Snatch 45Kg/30Kg
Handstand Push Ups

For time. (15 Minute Cap)

Saturday
Skill
15 Minutes to establish a 1RM Snatch

Strength
10 Minutes to Establish a 3RM Front Squat.

Conditioning
5 Rounds of:
1 Minute Max Effort Wall Balls
1 Min Rest