Friday!   STRENGTH: First 1:30: – Snatch Grip Push Press from Behind the Neck (From a Rack) + 2 Overhead Squats   Second 1:30: – 2 Rep Weighted Pull or Chin Up   * 5 rounds through working up on loading for both sections every round (15:00 total)   SHOULDER


Gymnastics strength and the ergsssss…   STRENGTH: Every minute on the minute for 12 total minutes (6 sets each) perform the following: ODD MINUTES – 1-2 Strict Weighted Muscle Ups or 2 Strict Weighted CTB Pull Ups or 2 Strict Weighted Chin Above or Bodyweight Only/Holds/Negatives EVEN MINUTES – 2


Gymnastics strength retest!   GYMNASTICS STRENGTH: Every minute on the minute for 10-12 total rounds perform the following for max weight/max depth: Odd minutes: 1-2 Strict Weighted Pull/Chin Ups (Subs: Test out a max rep bodyweight only set, test out a pull up hold for max seconds or a 5


Gymnastics strength is back on track!   GYMNASTICS: Every 1:30 for 10 rounds (15:00): – Odd Rounds * 2-3 Weighted Pull/Chin Ups @ 75-80% of your best weight from 4 weeks ago (Keep working your progressions if you’re not weighted yet… Bodyweight, deep partials & slow negatives, seated pull ups)


Mixing and matching Wed and Thurs 😉   SKILL/POWER/STRENGTH: Every 90 seconds for 10 total rounds (15:00) perform the following: Odd Rds: 1 Hang Power Snatch + 3 OH Squats + 1 Floor Power Snatch + 3 OH Squats * Use between 75-80% 1RM Snatch for both lifts   Even


Olympic Skill and back to back AMRAPs…   SKILL/POWER: 15-20 minutes Every 2:30 for 5 sets using between 70-80% of your best Snatch 1RM perform the following for perfection: 1st Rep – Mid-Thigh Power Snatch (Emphasis on getting back to vertical before the jump) 2nd Rep – Below Knee Power


Last test day!   STRENGTH TEST: 2RM Strict Pull Up (Must be overhanded and unbroken) * 10 minutes to try to beat your old test number   BASELINE RETEST: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats * 20 minute AMRAP *   Perform this one EXACTLY the