Gymnastics
Testing – Session 1
a) Strict C2B PU. Establish a max UB set. Keep in hollow throughout. If this will be less than 10 then carry on with Strict PU
b) Strict HSPU. Establish a max UB set. Choose your deficit if any, ideal rep range 15-25.
c) L-Sit hold. 1 max effort set
Session 2
a) Ring Muscle ups. 1 max effort set, 15 reps aim
b) Toes to bar. 1 max effort set, 15-25 reps aim
b) HS Walk. 3 min AMRAP
Weightlifting
Session 1
10-9-8-7-6-5-4-3-2-1 reps
Power Snatch (60/40)
OHS
Session 2
A. Heavy Complex of 1 Push Jerk + 2 Split Jerks
B. EMOM x 10 mins
1 Hang Clean + 3 Split Jerks @ 70ish % of above