Strength

Max Effort Clean and Jerk after warm up 3 attempts only for a max lift

Max Bench Press

Set 1: 95% x 1, rest 2 minutes, then 80% x 4

Set 2: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 80% x 4

Set 3: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 80% x 4+

Gymnastics Strength Work

2 sets not for time

Max unbroken Push-ups (chest must touch floor but no resting on floor, full lockout at top must be achieved)

Muscular Imbalance Work

3 sets for quality

10 Strict Leg Raises on Bar

Single Arm Farmer Carry x 50m each arm

Side Plank Reach Through x 10 each side

20 Banded pull-apart eye level

20 Banded pull-apart overhead

10 Bentover Barbell Rows

Plank Hold: 2 sets of 60 sec