Weightlifing
Session 1 (Monday)
A. Power Snatch HS
B. 30 reps for time @ 85% with 3 sec pause in catch. Loss of balance is a no rep. Failed rep = 10 Burpees
Session 2 (Friday)
A. Build to a 3RM TnG Squat Clean
B. EMOM x 10 mins:
1 rep @ same weight as A
Gymnastics
Session 1 (Tuesday)
A. 30s on 30s x 15 mins alternating exercises
Shoulder Taps
Bar Muscle Ups
Pistols
B. 3 x 1 min Ring Supported Mountain Climbers
Session 2 (Thursday)
A. 1RM Weighted Chin Up
B. 5 Rounds:
30s Hollow Rocks
10 Oblique Side Raises each side
20-30s Chin Over the Bar Hold