MONDAY

Warm-Up:

2 Rounds For Quality

5 Inchworm to Hollow Hold

10 Hollow Rocks

20 second Extended Plank Reverse Bridge

10 PVC Pipe Pass Throughs

9/7 Calorie Echo Bike

Workout Primer

6:00 minute EMOM

Min 1: 1 Power Snatch + 2 OH Squats

Min 2: 3-5 Strict C2B Pull-Ups

Scale.

Power Clean + Front Squat

Strict/Banded Pull-Up

Weightlifting + Gymnastics Conditioning

20:00 minute EMOM

Fitness

Min 1: 3 Power Snatch + 3 OH Squats

Min 2: Max Burpee Pull-ups

Min 3: 9/6 Cal Echo Bike

Min 4: 9/6 Burpees Bar Hops

Min 5: Rest

Performance

Min 1: 3 Squat Snatch

Min 2: Max Bar Muscle-Ups

Min 3: 12/9 Cal Echo Bike

Min 4: !2/9 Burpee Bar Hops

Min 5: Rest

% on the Squat Snatch should be at 70%+ of 1RM Snatch

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Build to around 80-85% of Snatch for the 3 reps for the day

Secondary Objective: Complete 5+ Bar Muscle-Ups the second minute of the EMOM or 4-6 Burpee Pill-ups

Stimulus: High Skill Gymnastics / Weightlifting 

RPE: 7/10 

Optional Accessories

3 Sets, or Quality

:20 second L-Sit

20 Plate Russian Twists

-Max Unbroken Feet Elevated Ring Rows