Gymnastic Strength
Warm up
6 mins easy constant Row
then, 2 rounds of
10 Tuck Jumps
10 Abmat sit up
Front Squat
5-5-5-5-5
Giant sets
3 Sets of
8 Strict Press
30 secs Hollow Flutter Kicks
8 Upright row
30/30 secs Side Plank
METCON
Warm up
400 m run
Then 2 rounds of
10 PVC dislocation
3 x 3 Position of power snatch
3 Pausing Overhead squat (pause 5 secs at bottom)
10 EB Thruster
Snatch
5 sets of
3 Hang Power Snatch
3 Overhead Squat
at 65%+ of 1RM Snatch
Conditioning
5 Rounds for time:
5 Power Snatch (50/30 kg) | (40/25 kg) | Empty bar
10 Wallball (9/7 kg) | (7/5 kg) | Medball thruster
200 m run
Time cap 15 mins