Strength: Back Squat (Wave 2): 5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88% Post-strength: 3 sets of 10 DB Reverse Fly Conditioning:...

Strength: Clean & Jerk: - Pause Split Jerk (4x2 @ 65-70% of 1RM C&J) - Focus: Positioning and footwork in the split * Rest :60-:90...

Gymnastics - Pulling (Week 2): Pulling Test Day: * No matter which level you choose, you must be able to complete 6 or more within 2...

Strength: Back Squat (Wave 1) 2 Sets: 3 @70% of 1RM 2 @80% of 1RM 1 @85% of 1RM * Rest 1-2 mins between sets Post-strength: 3 sets of 8...

Strength: Skill Focus (Snatch Balance / Sots Press) - Snatch Balance (3x3 @ light weight, 50-60%) - Sots Press from bottom of squat (3x5...

Strength: Deadlift (Wave 1): Deficit Deadlift (2-3in) 2 sets: 3 @70% 2 @80% 1 @85% * Rest :60-:90 between sets Post-strength: 3 sets of...

Strength: Deadlift: Take 12 mins to build to a 1RM in 5-6 working sets Post-strength: 3 sets of 6–8 Dumbbell Z-Press Conditioning: For...

Strength: Snatch: Take 12 mins to build to a 1RM in 5-6 working sets Post-strength: 3 sets of 8 Bent Over Barbell Rows Conditioning: 5...

Gymnastics - Pressing (Week 1): Pressing Test Day: Level 1: Complete max effort wall walks [to your comfort level] within 2 mins Level 2:...

Strength: Jerk Dip + Pause Jerk 3x2 Warm Up: Split Jerk Footwork Drill (3x5 each side, no weight/no barbell) - Into... Strength: Jerk Dip...