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Monday
Gymnastics/Connectivity
8 Rounds
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest

Skills
Hang Snatch
Buiild up to a heavy single

Metcon
“Regionals Nate”
10 Rounds
4 Strict Muscle Ups
7 Strict Handstand Push Ups
12 Kettlebell Snatches 32/24Kg
*20 minute time cap
** 6 snatches one side, then 6 the other side.
*** scale as banded/kneeling muscle ups and reduced range of motion handstand push ups

Mobility
Bully Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side

Suggested Bonus Work

1K Row

Tuesday
Strength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor
*rest 2 minutes
**Last week, whoop!

Metcon
104 Wall Balls
52 Pull Ups
*12 minute cap (twice Regionals)

Mobility
Couch Stretch – 1 Min low, 1 Min high per side
Hanging Lat Stretch – 2 Mins per side

Suggested Bonus Work
10 Minutes Handstand Walking

Wednesday
Skills
3 Position Clean & Jerk
-Power Position
-Hang
-Floor
*Hold onto it for the complex

That Fucking Circuit! 9/10

3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Max Bar Facing Burpees
-30 seconds rest-
C) 1 Minute Max Effort Wall Balls
-30 seconds rest-
D) 1 Minute Doube Unders
-30 seconds rest-

Mobility
Bully Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side

Thursday
Gymnastics/Connectivity
Weighted Chin Ups
5 sets of 3-5 reps

Skills
Handstand Holds with Partner

Metcon
4 Rounds
28 Pistols
15 Power Cleans 52/36Kg

Mobility
Couch Stretch – 1 Min low, 1 Min high per side

Suggested Bonus Work
A) Bench Press
3-3-3-3-3
B) Kneeling Single Arm Row
8-8-8-8-8

Friday
Gymnastics/Connectivity
4 Rounds
Max Effort Support Hold on Rings
10 Horizontal Rows

Strength
4 x 12 Box Steps (Front Rack)

Metcon
3 Rounds
400m Run
40 Abmat Sit Ups
7 Deadlifts 184/125Kg

Mobility
Pigeon Stretch – 2 Mins per side
Kneeling wrist stretch – 1 Minute

Suggested Bonus Work
Assault Bike
1000m x 5
-rest 2 minutes-

Saturday
Gymnastics/Connectivity
30′ Inch worm with Hollow Hold

Skills
Clean & Jerk
Build up to a heavy single

Happy Birthday
3 Rounds
21 Burpees
15 Thrusters
9 Toes to Bar