Gymnastic Strength
Warm up
500 m row
2 rounds of
1 mins plank
12 Walking Lunges
*then specific warm up for power snatch
Front Rack Lunges
Every 2 mins x 6 set
3 Front rack lunges (each leg)
*at 75% RM (moderate weight)
Progressive Supersets
4 sets of
6/8/10/12 reps of Overhead Squat
4/6/8/10 reps of Pull up
4/6/8/10 reps of Evil wheel
*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
2 mins of single unders
2 rounds of:
2 slow pull up
2 wall walk
10 Push up
10 Sit up
Supersets
5 set of
5 Bench Press + 5 Weighted chin up
Conditioning
‘Icha Bday’
For time:
50 Double Hang KB Clean and Jerk* (2x16kg/2×12 kg) | (2x12kg/2×8 kg) | DB (2x10kg/2×5 kg)
50 Double KB Front rack Lunges* (2x16kg/2×12 kg) | (2x12kg/2×8 kg) | DB (2x10kg/2×5 kg)
*Every broken (by definition KB’s are not in front rack position), do 5 Burpees
Time cap 12 mins