Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
1 mins Plank
8 Hang Muscle snatch
8 EB Strict Press
Power Snatch Technique
Practice for 10-15 mins
Supersets
4 sets of
8 Good Morning
8 cal of Air bike (fast paced)
8 Ring/Box Dips
8 Burpees Box jump
METCON
Warm up
SIngle unders 3 mins
Then 2 rounds of
12 PVC dislocation
6 EB Muscle Snatch
6 EB Snatch Balance
6 EB Snatch Grip Strict Press
6 Burpees
Hang Squat Snatch
3-3-3-3-3
*Build weight
Conditioning
Every 3 mins x 5 set: [Adv | Int | Basic]
30 Double-Unders | 60 Single unders | 30 Jumping Jack
15 Burpees
10 Pull up | SDHP (33/25 kg) | Ring rows
in the round, if you can finish below 3 mins, the remaining time is your rest time