Gymnastics
Session 1
a) 4 x 75% Ring Muscle ups. Rest as needed between to keep sets UB and good quality
b) 3 min AMRAP: Legless Rope Climbs Rest 3 mins 3 min AMRAP: Rope Climbs
c) HS Walk. Accumulate 100m, walking as slow as possible,
Session 2
a) 4 x 75% Bar Muscle ups. Rest as needed between to keep sets UB and good quality
b) 300% Toes to Bar for time. First set must be a max effort set till failure.
b) Strict HSPU’s 4″ Deficit Negatives (3-5s lower). Accumulate 20 reps.
Weightlifting
Session 1
a) Snatch DL. 5 x 5 @ 95% of Snatch, follow each set with 3 high box jumps
b) Power Snatch. Build to a heavy single.
Session 2
a) Power Clean + Power Jerk to a Heavy Single
b) For time:
10-8-6-4-2 reps Power Clean and Jerk at 70% of above
50-40-30-20-10 reps Double Unders