Gymnastic Strength
Warm up
500 m row
2 rounds of
8 KB Goblet Squat
8 Burpees
*then specific warm up for power snatch
Rowing
Every 2 mins x 6 set
18/14 Cal Row
Progressive Supersets
4 sets of
8/10/12/14 reps of KB swing
6/8/10/12 reps of Wall Ball
4/6/8/10 reps of Burpees Box Jump
*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
Dynamic stretching
Conditioning
For time:
100 Cal Row
300 Single unders
75 Hollow rock
300 Single unders
100 Cal bike/ Ski
Time cap 45 mins