Weightlifting

1) No Hands/No Feet Snatch from Blocks 1-1-1, 3x1
2) Snatch from Blocks 80%x3, 85%x2, 90%x1, build to heavy single, then 80%x2x2

Notes
No Hands/No Feet: Start at 60%. Build over the first three sets. The weight you perform on the third set should be repeated for the remaining sets. Your aim is to find a challenging but manageable working weight for these sets.

Gymnastics

5 Sets:
3 Strict Chest-to-Ring Pullups
3-5 Muscle-Up Transition Rocks
1-3 Strict Muscle-Ups

Notes
Start in a strong hollow hang with false grip. Pull up until your clavicle clears the bottom of the rings, with the chest in contact with the ring. Pause briefly before returning to the hollow hang. At the top of the third pullup, pause and perform the transition rocks. Then return to the hollow hang, and perform 1-3 strict muscle-ups with sound mechanics. Each rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.

Lactate Threshold

Run 6x400m @ 9, work:rest 1:2

Gymnastics Accessory

5 x 10 Arch/Hollow Snaps

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