Gymnastics 

Session 1

a) Max rep strict C2B Pull ups. Continue to accumulate 300% of max set. For time but keep quality

b) For 15 mins:

30 Double Unders,

Max Strict HSPU’s ,

10 Alternating Pistols,

1 Legless Rope Climb

Session 2

a) 1-3 Strict Muscle ups, 1-3 Kipping Muscle ups, 1-3 Skin the cats x 5 sets

b) Max effort Strict toes to bar, into max effort kipping toes to bar x 5 sets

c) 5 mins to accumulate as many Heel taps as possible.

(lie on back in sit up position, reach around and touch same hand to same heel)

Weightlifting 

Session 1

a) Snatch high pull + 3 high box jump 5 @ 85% , 5 @ 90% , 5 @ 95% , 3 @ 100%,  3 @ 105% %ages off max snatch

b) 3 Power snatch @ 75%. Every 2 mins x 10 sets (20 mins)

Session 2 

a) Snatch/Hang Snatch to a heavy single

b) Split Jerk – 3 EMOM x 10 mins

  • moderate weight , full stability in catch before standing.