Warm up

2 rounds:
30 sec hollow rocks
30 sec superman hold
5 scap pullups
5 yoga push ups

Gymnastics skills and strength

12 min alternating EMOM:
10 box assisted hips to bar
10 hollow hold to L-sit on plates
10 gymnastics ring rows
8/6 cal ski

Note: secure the barbells with bands, and perform the OTHER direction from what this demo video shows so that the bar is pulled towards the rig and does not risk falling off the hooks.

Endurance

24 min alternating EMOM (4 rounds):
12/10 cal row
12 plate ground to overhead 25/15 lbs
8 pull ups or 4 bar muscle ups
8 burpees to plate
12 alternating single dumbbell hang clean and jerks 50/35 lbs
12 plank dumbbell pull throughs 35/25 lbs

Olympic lifting

Warm Up: Activation
1 Round
10/letter Prone Y-T-As (5lbs/2.5lbs)
5/leg Worlds Greatest Stretch
5/arm Squat Hold and Reach
5 Empty Bar Good Mornings
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats with pause in bottom
5 Pressing Snatch Balance
5 Snatch Balances
5 Snatch Drops
Movement Specific Prep
3 Reps at Each:
Tall Position
Tall Snatch High Pulls
Tall Muscle Snatch
Tall Power Snatch
Tall Squat Snatch
Power Position
Snatch High Pulls
ScareCrow Snatch
Power Snatch
Hang Above Knee
Snatch High Pulls
Scare Crows
Power Snatch
Mid-Shin
Slow Pull to Pockets into High Pull
Power Snatch
Snatch Complex
Snatch EMOM
12 mins to work up to a 3 rep max power Snatch
–2 min rest–
Every 30sec for 10 mins (20reps)
1 power Snatch at 70% of 3RM
Conditioning
For Time
10 Wallwalks
20 Double DB Snatch
50 WallBalls
20 Double DB Snatch
10 Wallwalks
Cap 15 Mins
DB: 50/35