Gymnastic Strength
Warm up
500 m row
2 sets of
10 Plate Overhead Lunges
10 Push Up
Power Snatch
3-3-3-3-3
Supersets
4 sets of
4 Man maker
3 Wall walk
2 laps Farmer Carry
1 mins Wall sit (or until failure)
METCON
Warm up
500 m row
2 sets of
10 Kipping
3 x 3 Position of power Snatch
3 Pausing overhead Squat
3 Snatch press
1 Very slow pull up
Supersets
5 sets of
5 Weighted Pull up
5 Strict HSPU
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
4 Power Snatch (50/30 Kg) | (40/25 kg) | (30/20 kg)
4 Overhead Squat (50/30 Kg) | (40/25 kg) | (30/20 kg)
8 Toes To Bar | GHD Sit up | Hanging Leg raise
8 Box Jump Over | Step up over | Jump Squat