Competition Phase:
Am
Warmup for the below
A. 10 min clock
1 strict muscle ups
2 deficit strict hspu
3 bar muscle ups
4 cal leg only bike
:5-:10 belly to wall hs hold
*not racing here, just some volume for gymnastics add on
**alter above according to athlete. Go weighted on strict muscle up if need be etc
B. Back SqT – 5×3 @77-83% – ascending
C. Front SqT – bands or chains 6 x 3 @50-55% + bands chains. Athlete choose set up – heavy and FAST is focus
Pm
A. SqT snatch – 2-3 reps @78-83% x 4-5 sets
A2. Immediately following the snatch set, complete seated box jump x 2. Set low box, jump as high as you can, land soft here.
B. Running clock
AMRAP 12 @80-85%
10 cal bike
12 ghd sit-ups
14 wall balls
Rest 5 minutes
AMRAP 9 @85-90%
1 legless Rope climb
5 power snatch 135/93
10 box jumps 24/10
Rest 4 min
AMRAP 6
6 push press ^
8 burpee over bar
10 t2b
C. Assistance Work
1. 250m sprint , walk 50m x 7. AFAP
2. 4 x 12 weighted ghd back extension
3. 10 min scAp work – crossover symmetry
Performance Phase:
Complete PM from above