Weightlifting
Session 1 (Monday)
A. Build to a Max Power Snatch + Hang Snatch
B. 5 reps @ 90% , 10 reps @ 80% , 20 reps @ 70%
Fail = 10 Burpees on spot
Session 2 (Thursday)
A. Power Clean and Power Jerk Chipper
30 reps @ 40/30kg
25 reps @ 50/35kg
20 reps @ 60/40kg
15 reps @ 70/45kg
10 reps @ 80/50kg
5 reps @ 90/55kg
*** 20 min cap ***
Gymnastics
Session 1 (Tuesday)
A. EMOM x 10 mins
10-15s Freestanding HS Hold
- scale to bench / wall assisted
B. 8 sets:
5 Strict Ring Dips
30s HS Hold
3-10 Strict TTB
Session 2 (Friday)
For 8 sets on each doing EMOM
10-20S Ring Support
1-3 Bar Muscle Ups
1-6 Strict HSPU’s
Do 8 sets on each exercises before moving on.