Gymnastic Strength
Warm up
500 m row
2 rounds of
8 Hollow rock
8 Push up
*then specific warm up for power snatch
Side Plank
Every 2 mins x 6 set
30 secs right side plank, then
30 Secs left side plank
Progressive Supersets
4 sets of
6/8/10/12 reps of GHD Back Extension
6/8/10/12 reps of Bench Press
4/6/8/10 cals of Air bike (sprint)
*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 PVC Dislocation
3 x 3 Position of Squat Snatch
5 Behind the neck strict press
15 Secs Bottom Hold Overhead Squat
Squat Snatch
Every 2 mins x 6 set
1 Squat Snatch + 1 Hang Squat Snatch
*at 65-70% RM
Conditioning
For Time [Adv | Int | Basic]
30 Squat Snatch [60/40 kg | 43/30 kg] | (30/20 kg)
Every 3 mins, run 200 m