Monday
Gymnastics/Connectivity
30 Shoulder Shrugs
30 Scap Depressions
30 Shoulder Taps
30 Hollow/Arches on Bar w/ Foam Roller
Metcon
27-18-9
Box Jump Overs
CTB + TTB
*1 Chest to Bar and 1 Toe to Bar = 1 Rep
Skills
1 x Hang Snatch
1 x Snatch Balance
1 x Touch & Go Snatch
2 x Overhead Squats
Mobility
Pigeon Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side
Tuesday
Metcon
9 bar muscle-ups
21 push jerks, 52/39Kg
7 bar muscle-ups
15 push jerks, 52/39Kg
5 bar muscle-ups
9 push jerks, 52/39KgStrength 5/6
Front Squat
Build up to a heavy single
Gymnastics/Connectivity
4 Rounds
30 Second Handstand Brace
15 Second Rest
30 Second Handstand Hold against Wall
15 Second Rest
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Bonus Work
5K Run
Wednesday
Gymnastics/Connectivity
5 x 3-5 Weighted Chin Ups
-rest 90 seconds-Metcon
30 Minutes
50 Bar Facing Burpees
50 Overhead Squats 50Kg/35Kg
50 Toes to Bar
50 Handstand Push Ups
1RM Clean & Jerk in the remaining time
Mobility
Bully Stretch – 2 Mins per side
Foam Roll Legs – 2 Mins per side
Bonus Work
8 Rounds
10 Seconds Assault Bike
20 Seconds Rest
Thursday
Gymnastics/Connectivity
Muscle UpsStrength
Floor Press
5-5-5-5-5
Metcon
4 Rounds
26 Wall Balls
13 Pull Ups
Mobility
Foam Roll Lats – 2 Mins per side
Banded External Rotation Shoulder Stretch – 2 Mins per side
Friday
Metcon
“Randy”
75 Power Snatches 35/20KgStrength 5/6
Back Squat
Build up to a heavy single
Friday Four Hundreds 2/4
4 x 400m Run
Rest 2 Minutes Between Efforts
Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
10 Minutes Handstand Walking
Saturday
Skills
Hang Power Snatch
*Build up to a heavy singleMetcon
200m Run
8 Clean & Jerks 60/40Kg
7 Power Snatches 60/40Kg
6 Thrusters 60/40Kg
200m Run
6 Clean & Jerks 60/40Kg
5 Power Snatches 60/40Kg
4 Thrusters 60/40Kg
200m
4 Clean & Jerks 60/40Kg
3 Power Snatches 60/40Kg
2 Thrusters 60/40Kg
Bonus Work
20 Minutes:
100 Burpees Over Rower
Max Metres in Remaining Time