Weightlifting:
Muscle Snatch 80% x 2 x 3 sets
40kg
2 Postition Snatch (Floor+Hang) 65% x 5 sets
50kg
2 Position Clean " " 65% x 5 sets
60kg
Push Jerk + Jerk 75% x 5 sets
60-65-70-75-75
Gymnastics:
5 Rope Climbs (Arms Only) ~2minute rest between efforts
10minutes of:
power wheel slide to hollows. these are intense
Flexibility
i. pike stretch 2 minutes
ii. Split hold 1minute
iii. Pancake Split hold 1minute
iv. Legs Crossed Seated, 1minute RT/1minute LT
v. bridge hold 45 seconds on/60 seconds off x 3 sets
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