Gymnastic Strength
Warm up
500 m row
2 rounds of
10 PVC dislocation
10 ring rows
5 Pausing EB Overhead Squat
EMOM 12 min
1 Paused Squat Snatch (paused 3 secs at bottom)
65%+ of 1 RM Snatch or as long as perform in good technique
Corework
4 Sets:
10 Strict Hanging leg raise
8 Muscle snatch
30/30 secs Side Plank
10/8 Calorie of Row (sprint)
METCON
Warm up
500 m row
2 rounds of
5 Pull up
5 EB Hang Muscle Snatch
10 EB Thruster
10 Push up
Back Squat
3-3-3-3
at 85% of 1 RM
Conditioning
6 min Amrap:
6 Thrusters (40/25 kg | 30/20 kg | 20/15 kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
—
Rest 1 min
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6 min Amrap:
12/10 Cal Row
10 Hang Power Snatches (40/25 kg | 30/20 kg | 20/15 kg)