• Workouts 1st June – 6th June

    Monday
    Gymnastics/Connectivity
    5 Rounds
    3 Strict/Weighted Chins
    10 Shoulder Raises

    Strength
    Back Squat
    3 sets of 5

    Conditioning
    AMRAP 5
    5 Power Snatches (45/30Kg)
    21 Double Unders
    AMRAP 5
    5 Clean & Jerks (45/30Kg)
    15′ HS Walk
    AMRAP 5
    5 Thrusters (45/30Kg)
    9 Pull Ups


    Tuesday
    Skill
    A) Snatch
    2-Pos Snatch
    -Just above the knee/Just below the knee

    B) 10RM Touch N Go Snatch (Aim for approximately 60-70% of part A)

    Metcon
    4 Rounds
    Run 200m
    15 Lateral Box Jumps (20/12″)
    9 Burpees
    -rest 60 seconds-

    Gymnastics/Connectivity
    4 Rounds 20 seconds on/10 seconds off
    Hollow
    Arch


    Wednesday
    Gymnastics/Connectivity
    3 Rounds
    1 Rope Climb
    10 Shoulder Taps

    Strength
    Front Squat
    5 sets of 3

    Conditioning
    3 Rounds
    21 Wall Balls
    14 HSPU
    7 Deadlifts (140/90Kg)


    Thursday
    Correctives
    1A) 90/90 Breathing – 3 x 8 breaths
    1B) Half kneeling Press – 3 x 8

    2A) PVC Pipe Pressing Snatch Balance – 3 x 10
    2B) Wall Slides – 3 x 10

    3) Bully Stretch – 2 minutes each side

    4) Overhead Squat-Sotts Press – 10/10

    5A) Goblet Half Ys – 3 x 8
    5B) Shoulder Raises 3 x 8

    6) Overhead Squat-Sotts Press retest – 10/10

    Core
    1A) Max Effort Noes & Toes Handstand Hold
    2B) Max Effort “Strict” Kipping Pull Ups


    Friday
    Skill
    Push Press-Push Jerk-Split Jerk
    Build to a heavy single

    Metcon
    “Cindy” w/ Ring Rows
    AMRAP 20
    5 Ring Rows
    10 Push Ups
    15 Air Squats

    Gymnastics/Connectivity
    6 Rounds
    20 seconds hollow into 20 seconds arch


    Saturday
    Skill
    Snatch
    1RM

    Strength
    Back Squat
    Almost 5RM

    Metcon
    5 Rounds
    3 Cleans (90/60Kg)
    5 Bar Muscle Ups
    7 HSPU

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