Weightlifting

1) Hang Snatch 3-3-3, 3x3
2) Snatch Grip Push Press 5 @ 7, 5 @ 8, 5 @ 9, plus three down sets (load drop -10%)
3) Jerk 3-3-3, 2x3

Notes
Hang Snatch, Jerk: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

Gymnastics

6 minutes volume accumulation:
Strict Muscle-Ups

Notes
Start in a strong hollow hang with false grip. Maintain hollow throughout full range of motion. Pause briefly at top, turning rings out and emphasizing lockout. Return to the hollow hang maintaining control all the way to the bottom. The rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.

Lactate Threshold

Assault Bike 10 x 60 seconds @ 9/60 seconds moving recovery

Gymnastics Accessory

3 x 15 V-Ups + 20 Tuck-Ups + 30 Hollow Rocks

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