Gymnastics
Session 1
a) 5 Strict Toes to bar, 10s L-sit hold on P’llets , 5 Strict Toes to bar x 5
b) 8 x 50% Bar Muscle ups. Rest as needed between to keep sets UB and good quality
c) Accumulate 5 mins HS Hold. Free Standing is possible
Session 2
a) 8 x 50% Ring Muscle ups. Rest as needed between to keep sets UB and good quality
b) 10 Rounds: 30 Double unders 1 Legless Rope Climb
c) 3 Rounds: 20 V-Ups 20 Arch Rocks 20 Hollow Rocks
Weightlifting
Session 1
a) Power snatch + hang power snatch + TNG snatch + hang snatch
Establish a daily max in the complex.
b) Do five additional sets at 90% of the weight of the heaviest complex.
Session 2
Power clean & power jerk
You have six different weights. Do 10 reps on the first 2 weights, 7 reps at on 3rd weight five reps on the 4th and 5th stations and then as many reps as possible at the last station.
Time cap: 20 minutes. Scale as needed if the weights are too heavy but make your decision before starting the working.
Male weights: 50, 60, 70, 80, 90, 100.
Female weights: 40, 45, 50, 55, 60, 65.