Gymnastic Strength
Warm up
500 m row
2 sets of
6 Air Squat
6 walking lunges
6 Push up
6 Abmat sit up
1.EMOM 8 mins
every mins 15 Air Squat
2. Supersets
4 Rounds of:
10 Strict Presses
10 GHD Sit-ups
3.EMOM 8 mins
every mins 16 Walking Lunges
METCON
Warm up
2 mins single under
then 2 rounds of
3 x 3 Position of Squat Snatch
3 EB Sotts Press
10 Box Jump
10 Lunges
Barbell Cycling
On the 0:00 – 12 Unbroken Hang Squat Snatch (60% of RM)
On the 4:00 – 9 Unbroken Hang Squat Snatch (65% of RM)
On the 8:00 – 6 Unbroken Hang Squat Snatch(70% of RM)
*increasing in weight, don’t drop the bar
Conditioning
3 Rounds for time :[Adv | Int | Basic]
50 Double Unders | 100 Single unders | 50 Jumping jack
20 Alt. DB Snatch (22.5 kg/15 kg) | (17.5 kg/10 kg) | (12.5 kg/5 kg)
10 Box Jump over
Time cap 16 mins