Weightlifting

1) Hang Snatch 6x2, add 5-10lbs to last week's working weight
2) Snatch Grip Push Press 5RM, 90%x5x4
3) Jerk 5x2, add 5-10lbs to last week's working weight

Gymnastics

8 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.

Aerobic Development

Run 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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