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 3RM Pause (3 counts @ bottom of knee) Snatch.

Conditioning
AMRAP 4:
15 Thrusters (45Kg/30Kg)
15 Chest to Bar Pull Ups
-rest 4 minutes-
AMRAP 4:
15 Thrusters (45Kg/30Kg)
15 Chest to Bar Pull Ups

Notes: Aim to have your second round score equal to or greater than your first round score.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Strict Toes to Bar
Shoulder Touches

Strength

HBBS: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).

Conditioning

1:00 Max Effort Strict Handstand Push Ups
5:00 Max Effort Kettlebell Snatches 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME Kettlebell Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU

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

Skill
15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean + Jerk. Each rep should start from the floor.

Conditioning

5 rounds for time of:

10 Burpees
15 Wall Balls 20/14#
50 Double-Unders

(15 Minute Cap)

Friday
Gymnastics Warm Up
8 minutes, alternating:
Strict Pull Ups
Ring Dips

Strength

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.

Conditioning

30 Toes to bar
20 Push Press 52.5Kg/35Kg
20 T2B
10 Push Press
10 T2B
5 Push Press

(15 Minute Cap)

Saturday
Skill
10 Minutes to Establish a 1RM Clean + Jerk.

Strength
10 Minutes to Establish a 3RM Front Squat.

Conditioning

3 rounds for time of:

Run 400m
8 Bar Muscle-Ups
16 OHS 60Kg/40Kg

(20 Minute Cap)