Gymnastic Strength
Warm up
Row 500 m
3 sets of
5 Inch worm
10 Air Squat
EMOM 8 mins
8 Burpees
Supersets 1
4 sets of
8 EB hang muscle snatch
8 Single leg deadlift (4 each leg)
Supersets 2
4 sets of
4 Sotts Press
6 Overhead Squat
METCON
Warm up
Single unders 3 mins
2 rounds of
12 PVC Dislocation
6 Muscle Snatch
6 Snatch Grip Press
6 Snatch Balance
6 Cossack Squat
Hang Squat Snatch*
3-3-3-3-3 (building to heavy)
*can be from the block
Conditioning
For Time [Adv | Int | Basic]
2 rounds of ‘bottle neck’
20/16 cal Row
2 rounds of ‘bottle neck’
20/16 cal Row
2 rounds of ‘bottle neck’
Time cap 15 mins
*bottle neck is
6 Hang Squat Snatch (40/25 kg| 30/20 kg| 20/15 kg)
6 Pull up | Banded Pull up | Ring Rows
6 Burpees