Gymnastic Strength
Warm up
400 m run
2 rounds of
8 Plate Ground to OH
3 Wall walk
*then specific warm up for power snatch
Power Snatch
Every 2 mins x 6 set
3 Power Snatch
*at 75% RM (moderate weight)
Progressive Supersets
4 sets of
6/8/10/12 reps of Strict Press
6/8/10/12 reps of Pendlay row
6/8/10/12 reps of Hanging L leg raise
*Using the same weight, 1st set begin with 6 reps, and 2nd set with 8 reps and so on. All reps must be unbroken
METCON
Warm Up
400 m run
2 rounds of:
10 Hollow rock
10 Push up
10 EB Good morning
10 GHD Back extension
Deadlift
6-4-2-2-1-1
*building weight, start from 65-70% of RM
Conditioning
For time [Adv | Int | Basic]
400 m run, then
21-15-9
Deadlift [90/55 kg | 70/40 kg] | (50/25 kg)
Burpees lateral over bar
then, 400 m run
Time cap 15 mins