1) 3 rounds not for time: 10' hand stand walk or practice 6 - 8 butterfly pull ups (practice efficiency) 10 reps alternating pistols 2) Back Squat x 20. If you got 20 reps unbroken last week, increase weight by 5%. If you got 19 - 15 reps, use same weight. If you got 14 or less Read more »

1) Gymnastics Skills Warm-Up Three sets, not for time, of: Rope Climbs (with legs) x 4 reps Muscle-Ups x 6 unbroken reps L-Sit x 30 seconds 2) Three sets of: 355/220 lb. Deadlift x 3 reps Rest 20 seconds 205/125 lb. Power Clean x 2 reps Rest 3 minutes 3) Ten sets of: Bench Press @ 30X0 1. Read more »

1) Spend 15 - 20 minutes working up to max snatch for the day 2) Spend 15 - 20 minutes working up to max clean and jerk for the day 3) Work up to your last 3RM front Squat and attempt 3 sets of 3. If you are not able to match your 3RM from last time back Read more »

Rest and Recovery. Read more »