Gymnastic Strength
Warm up
400 m run
2 rounds of
6 Pike Push up
12 GHD Extension
6 High Plank Toe Touch (each side)
Body Armor
3 Giant Sets:
6 Strict Press
12 Single leg KB deadlift (6 each)
6 Pausing Barbell bent over Rows (pause at chest)
Odd-Object Movement
3 Giant Sets:
6 Narrow grip Bench Press
60 m (2 laps) KB Overhead Single arm Carry
METCON
Warm up
400 m run
2 rounds of
10 PVC dislocation
3 x 3 Position of powersnatch
3 Pausing Overhead Squat
Tempo Overhead Squat (for control and tempo)
5 Sets of 2 reps
Tempo:
5 Seconds Down, 5 Seconds Pause in Bottom, 5 Seconds Stand
Build to a moderate.
Conditioning
“Power Move”
AMRAP 10 mins: [Adv | Int | Basic]
6 Power Snatches (40/25 kg) | (30/20 kg) | (20/15 kg)
9 Overhead Squats (40/25 kg) | (30/20 kg) | (20/15 kg)
12 Kettlebell swing (24/16 kg | 16/12 kg | 12/8 kg)