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Gymnastics. Final week.

Conditioning.
A. 8min omem.
Odd. 15/10 Cal row.
Even. 8-12 BFB.

Rest 2min.

B. 8min omem.
Odd. 12/8 AAB cal.
Even. 40-60 DU.

Oly.
10min omem.
1 Clean pull + 1 Hang power clean + 1 Jerk (Any style).

Conditioning. (Courtesy of TTT).
Performance.
Teams of 2
12min YG,IG
2 Barbell complex.
8 CTB.
24 Double unders.

Complex:
Power clean + Hang clean + Thruster + Push press.

Fitness.
2 DB complex (1/arm).
8 Ring rows.
24 Mountain climbers.

Strength/Skill.
TGU.

3 x 6min workouts/4min Rest.
Buy in 500m/400m Row.
In remaining time Amrap
4 Russian KB swings 32/24kg.
4 KB Goblet squat 32/24kg.
4 Ab mat sit up.
Add 4 reps each rd.

Skill. Hang power clean.

Conditioning.
12min Amrap.
300m/250m Row.
10 Hang power clean.
20 DB Box step overs.

Strength. Week 2.
A1. Sumo deadlift (Dead stop).
A2. Seated Filly press.

Conditioning.
15min. Teams of 3 (Relay).
5 Bar facing burpee.
10 Stoh.
15 Wall ball.

35min omem.

1. Row.
2. AAB.
3. Single unders
4. Burpee box jump.
5. Straight arm plank.
(45sec at each movement).

Strength. Week 2.
Front squat contrast waves.
1,6,1,6,1,6 (Increase weight from last week).

Strength accessory.
3 sets.
10-12 Good mornings.
Rest 60sec.
8-10/leg Goblet Cossack squats.
Rest 60sec.
20-30sec Copenhagen plank.
Rest 60sec.

Gymnastics. Week 3.
Toes to bar.

Conditioning.
20min.

1000m Run.
Into 5min Amrap.
20 KB Snatch 24/16kg.
10 V up.
Then into.
1000m Run.
Into Amrap in remaining time.
20 Single arm DB Push press 22.5/15kg.
10 No push up No jump Burpee.

Oly. Week 3.

10min omem.
1 Snatch pull + 2 Hang power snatch 70-77.5% of Max.

Conditioning.
Performance.
45 Thrusters 42.5/30kg.
45 Pull up.
45 BJSD.

Fitness.
22/arm Single arm DB Thruster.
45 Ring rows.
45 BJSD.

*Can partition reps*

A.
6min Ladder.
3 Bench press 60/40kg.
3 Dual DB Power clean 22.5/15kg.
Add 3 reps each rd.

Rest 5min.

B.
10min omem.
Odd. 40sec Max effort Burpee box jump overs.
Even. 40sec Farmers carry (Pick challenging weight).

Rest 5min.
3-4 sets.
30sec Hollow rocks.
30sec Arch rocks.
10/side Side plank rotations. Rest as needed.