Warm up

2 rounds:
15 band pull aparts
20 alternating jumping lunges
15 hollow rocks
5 snow angels

Gymnastics skills and strength

12 min alternating EMOM (4 rounds):
5 hip to low bar transitions
10 pushups kick through to dip (DO NOT perform on DB)
45 sec of hollow to superman transition

Note: use 2 boxes or the paralletes for the pushups kick through to dip

Endurance

For time:
70/56 cal row
60 American KBS 24/16 kg
50 toes to bars
30 power cleans
20 push jerks
10 burpee muscle ups

Time cap: 26 min
Barbell: 115/80 lbs OR DBs: 2×50/35 lbs
Scaling: Adjust the load to complete movements in 4-5 sets or less.
Replace the T2B with V-ups or hanging knee raises. These should not take longer than 4 min.
Burpee muscle up should be scaled to 10 burpees followed with 20 chest to bar pullups.

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
3 Sets (10Mins)
1 Power Position Muscle Snatch
1 Hang Muscle Snatch
1 Hang Below Knee Muscle Snatch
Pasue for 2 Seconds at each position before performing.
~40%-50% of 1 RM Snatch
Conditioning
Every 30sec for 5 Mins (10 Reps)
1 Power Position Power Snatch
Every 30sec for 5 Mins (10 Reps)
1 Power Position Squat Snatch
All Reps @ 60%-70% 1 RM Snatch
Conditioning
For Time:
15 Hang Power Snatches
10 Burpee Box Jumps
-1min Rest-
2 Rounds:
7 Hang Power Snatches
10 Burpee Box Jump Overs
-1min Rest-
3 Rounds
5 Hang Power Snatches
10 Burpee Box Jump Overs
RX: Round of 15:75/55, Round of 7: 95/65, Round of 5: 115/75