Gymnastics
Session 1
a) EMOM x 15 25% of Max UB Strict C2B PU
b) HS Hold, chest facing the wall. Toes and nose touching the wall, nothing else. Hold tight hollow position. 30s on, 30s off x 8
c) 10 Legless Rope climbs for time If sub 5 mins, Rest 5 mins then repeat. If over 5 mins, rest 5 mins then do 5 for time.
Session 2
a) Strict Muscle ups. 4 max effort sets, rest 3 mins or until fully recovered between sets.
b1) 6 x 20s Tucked Lever hold on the bar or rings
b2) 6 x 20-30s Ring Support Hold
Weightlifting
Session 1
a) Snatch Deadlift to a heavy single. Then 3 x 3 @ 75% – maintain solid position throughout the pull
b) Snatch high pull + Snatch to a heavy single. 3 x 1 @ 85% – hands must stay on the bar.
Session 2
a) Power Jerk/ Split Jerk to heavy single. Start at 60/40kg, increase by no more than 5kg for men, 2.5kg for women until you reach a heavy single for the complex
b) Dead Stop Front Squat to a heavy single ***. 3 x 3 @ 75%