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

Skill

12 minutes to work to a heavy Hi-Hang Snatch.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

3 rounds for time of:

Run 400m
15 Thrusters 52.5Kg/35Kg
15 C2B Pull-ups

18 minute cap.

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

Skill

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

5 rounds for total time of:

50 Double-Unders
15 Burpees
5 Power Cleans 70Kg/45Kg

Rest 1:1, total time cap of 25 minutes.

Wednesday
Gymnastics Warm Up
8 minutes, alternating
Strict Toes to Bar
Ring Dips
Skill

EMOM for 5 minutes:

2 Power Snatches @ 75% of 1RM Power Snatch.

EMOM for 5 minutes

2 Power Clean & Push Jerks @75% of 1RM Power Clean.

Conditioning

For time and reps:

5:00 Max Effort Kettlebell Snatches 24/16kg (apportion anyhow)
Run 1 Mile

*There is no break after the KB Snatches.

Friday
em>Gymnastics Warm Up
8 minutes, alternating
Kettlebell Snatches
Handstand Walks

Skill

12 minutes to establish a 3RM Push Press.

Conditioning

3 rounds:

30 Wall Balls 20/14#
15 Pull-ups

For time, 15 minute time cap.

Saturday
Skill
12 Minutes to Establish a 1RM Snatch

Strength
10 Minutes to Establish a 3RM Front Squat.

Conditioning
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats 45Kg/30Kg

For time, 20 minute cap.