SUNDAY WORKOUT

Skill 15 Minutes
2 Position Snatch - Work up to 70% - 75% 1RM Snatch
Rep 1: Hang Squat Snatch
Rep 2: Power Snatch (from floor)

Power 5 - 10 Minutes
Snatch Pull - Work up to 110% of 1RM Snatch
2 - 2 - 2 - 2 reps, every 60 - 75 seconds @ 110% 1RM Snatch


Then, some strict Gymnastics...


For Time:
50 Strict Pull-ups (Chest2Bar, if able)
30 Strict Ring Dips
10 Strict Deficit Handstand Push-ups (4"/2")

**10 Minute Cut-off**

*You must clearly get your chin OVER the bar for the Pull-ups, and for those of you able to do them, Chest2Bar. Full range of motion on the Ring Dips, but absolutely no kipping; use bands as necessary. For the Handstand Push-up deficit: Men use a 45# plate, or an AbMat with a 45# AND a 25#; Ladies use a 25# plate, or an AbMat with a 45#. If you are unable to do the deficit for even 1 rep at a time, scale to a very challenging Handstand Push-up; MAKE IT HARD, there are only 10 of them. Scale so you will AT LEAST make it to the Handstand Push-ups, and get through some of them. If necessary, scale reps to 40/20/10, or even 30/20/10 so you can make it to the Handstand Push-ups.

THURSDAY WORKOUT

Gymnastics Volume 15 Minutes:
Ring Dips - 5 sets of 10, you may kip or use bands if necessary, but get proper depth as well as a straight arm at the top.


Then...


For Time:

50 Double Unders
25 Toes2Bar
40 Double Unders
20 Toes2Bar
30 Double Unders
15 Toes2Bar
20 Double Unders
10 Toes2Bar
10 Double Unders
5 Toes2Bar

**15 Minute Cut-off**

*If you must do Single Unders, double the rep count (100-80-60...etc). Select the hardest hanging leg raise option you can accomplish (Toes2Bar, Knees2Armpit, Knees2Chest, Leg Raise), and scale reps before scaling to pick an easier option. Make.It.Hard. If you know you can successfully do Knees2Armpit, but it will get tough... do them anyway, and scale your reps back. Maybe you can only do 15 - 12 - 9 - 6 - 3 for your Leg Raise option, so what... pick a hard option! :-)

THURSDAY WORKOUT

Long socks today guys!!!

10 - 15 Minutes of Skill Work
Kipping for Ring Dips
Rope Climbs/Legless Rope Climbs


As Many Rounds As Possible in 8 Minutes:

1 Legless Rope Climb
5 Ring Dips
15 Second L-Sit

*If you are proficient at Rope Climbs, but you can't accomplish them without using your legs yet, we may allow you to scale to regular Rope Climbs. If you can do Muscle Ups, you must Muscle Up onto the rings for your Ring Dips. A few of you may use the dip station, instead of the rings, for your Dips, but it will be limited to a few of you. For the L-Sits, you may use boxes, or stacked plates; you only need to accumulate 15 Seconds with your feet extended, but it doesn't have to be all unbroken… try to make it unbroken. :-)

SUNDAY WORKOUT

SKILL: 5-10 Minutes
External Rotation During Ring Dipping

WORKOUT:
Ring Dips (Kipping Permitted)
KB Sumo Deadlift High Pull (70#/53#)
Box Jumps (36"/28")(Take An Approach, If Needed)
15-12-9-6-3

(135 total reps possible)

(8 Minutes... It's a fast cut... See how far you can get!!)

Also this one will be done for MAX REPS, not rounds...

If you can't go Rx'd on Box Jumps, just try to use a higher height than you are used to... Challenge yourself & your comfort zone!!

POST YOUR TOTAL REPS COMPLETED TO COMMENTS

THURSDAY

5 Rounds of:

In 2 minutes
Run 200m
As many Ring Dips OR Burpees as possible with any remaining time within the 2mins.

**BONUS ROUND**
Rest 1 minute after the 5 Rounds then:
1 minute of max Ball Slams (20/14)


*Ring Dips are worth 2 points, Burpees are worth 1 point, and Ball Slams during the Bonus Round are worth ½ a point. The scale for Ring Dips will be Ring Dips with a band, or Dips between two boxes. You may do any combination of Ring Dips, and Burpees, that you choose, just keep a running total.