Strength 

Max Effort Clean and Jerk; only 3 attempts after warm up for your max lift!

Bench Press

Set 1: 93% x 1, rest 2 minutes, then 78% x 4

Set 2: (add 10 pounds to each weight if possible) 93% x 1, rest 2 minutes, then 78% x 4

Set 3: (add 10 pounds to each weight if possible) 93% x 1, rest 2 minutes, then 78% x 4+

Gymnastics Strength Work

10 Rope Climbs (base on skill level of with or without legs)

Muscular Imbalance Work

2 sets

Single Arm Farmer Carry x 50m each arm

Side Plank Reach Through x 10 each side

20 Band Pull aparts, eye level

20 Band Pull aparts, over head

10 Bentover Barbell Rows

Then…

Plank Hold: 2 sets of 60 sec