Strength:  Snatch Technique On the 1:30 x 5 sets: 1 hang snatch high pull 1 hang squat snatch 1 snatch high pull 1 squat snatch 0:00 - 50%, 1:30 - 55%, 3:00 - 60%, 4:30 - 60%, 6:00 - 60% of 1RM snatch Gymnastics skill + Strength: On the 1:30 x 7 sets: X amount...

Strength/Conditioning:  Pausing back squat + Double unders On the 1:30 x 6 sets: 30 double unders 2 pausing back squats 0:00 - 65% 1:30 - 65% 3:00 - 70% 4:30 - 70% 6:00 - 75% 7:30 - 75% Cash out: 3 sets: 50% of max ring muscle-ups 50 ft DB overhead lunge (changing arms at 25 ft) -Rest 2:00 between...

Gymnastics skill work:  Ring MUs 30 seconds max reps, 30 seconds rest 1 minute max reps, 1 minute rest 1:30 max reps Workout of the Day: "Discovery" 21-15-9 Deadlifts (275/185) Bar facing burpees...