Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
1 mins Plank
10 Cossack Squat (5 each leg)
5 EB behind the neck strict press
Supersets 1
3 sets of
12 Seating Alt. DB.Strict Press (6 each arm)
6 Back Squat
Supersets 2
3 sets of
4 Wall walk
8 Barbell Back Rack Barbell step up (4 each leg)
Supersets 3 (optional)
3 sets of
3 High Snatch Pull
12 Single arm DB Overhead Squat (6 each leg)
METCON
Warm up
SIngle unders 3 mins
Then 2 rounds of
12 PVC dislocation
6 Burpees
3 2x Snatch High Pull + 2x Power snatch
3 2x snatch balance + 2x Snatch grip Press
Snatch technique
Every 3 mins x 5 sets
2 power Snatch + 2 Snatch Balance + 1 Overhead Squat
Conditioning
On a 12:00 min Running clock
For Time [Adv | Int | Basic]
21-15-9
Power Snatch [40/25 kg | 30/20 kg| Medball Thruster]
Lateral Burpees over bar | Stepping lateral burpee | Burpees
then, immediately in the remaining time
find 5 Rep Max of Overhead Squat (Bar from the floor)