Weightlifting
Session 1 (Monday)
Snatch – In a 15 minute window
5 reps @ 60-65-70-75-80%
3 reps @ 85%
Amrap @ 90% in remaining time
Session 2 (Friday)
A. Build to a max Cluster
B. EMOM x 10 mins – 3 reps @ 70-75% – TnG
Gymnastics
Session 1 (Tuesday)
A. EMOM x 10 mins
1-3 Strict Muscle Ups
B. 4 Rounds for quality:
20 Shoulder Taps
8 Strict C2B
10-15s L-Sit Hold on P’lettes
15 Ring Push Ups
Session 2 (Thursday)
A. 50 TTB for time
B. 3-5 Rounds
15 V Ups
15 Bar Rotations (https://www.youtube.com/watch?v=HR9Ds_FNbdA)
15 Back Extensions
1 min Plank Hold