A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95+%

B.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 2 reps @ 100% of 1-RM CLEAN

C.
For time:
4/3 Legless Rope Climbs from seated
12 Strict Handstand Push-Ups to 6″/4″ Deficit
4/3 Legless Rope Climbs
12 Strict Handstand Push-Ups to 4″/2″

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag
Rest 20-30 seconds

Followed by…

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Sets 1-3 = 3 reps @ 80-85%
*Sets 4-6 = 2 reps @ 90-95%

B.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

C.

Gymnastics Skills Warm-Up
One set of:
Rocking Box Bridge x 15 reps

Followed by. . .

One set of:
Kick-Up to Handstand on Wall x 10 reps
*These should be quick reps and feel as consistent as possible. Make sure your arms are fully extended while on the wall.

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Handstand Push-Up Pause Descents x 4 reps
*Pause at 3/4, 1/2, 1/4 and 2″ above the floor, thouch your head and press back up into the handstand.

A.
Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 70-80%
(mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 65-75%
*Set 4 = 1 rep @ 75-80%
*Set 5 = 1 rep @ 80-85%
*Set 6 = 1 rep @ 85-90%
*Set 7 = 1 rep @ 90-93%
*Set 8 = 1 rep @ 93-95%

B.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%

C.