Monday

Supplemental Power/Gymnastics Strength
 6 x 1 Clean and Jerk @80 to 90% of 1 Rep Max
 3 x 3 Bar Muscle Up
 4 x 4 Ring Muscle Ups

Power/Gymnastics Strength
Superset
10 x 2 Split Jerk
10 x 1 Rope Climb

Workout of The Day
5 Rounds
10 Clean and Jerk 135/95 115/85 95/65
30 Double Unders

Supplemental Endurance
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 2 minutes
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutee
Rest 3 minute
Row 3 minutes
Rest 1 minute

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