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 Snatch: 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

8 minutes volume accumulation:
1 Strict Muscle-Up
2 Strict Ring Dips
3 Strict Chest-to-Ring Pullups

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 bottom of the dip and perform two more dips, with same pause and turnout as muscle-up. Return to the hollow hang maintaining control all the way to the bottom. 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. Each rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.

Lactate Threshold

Row 8x500m @ 9, work: rest 1:2

Gymnastics Accessory

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

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