Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Wide Pull Up (Slow)

10 Air Squat

Supersets 1

3 sets of

8 Stiff leg deadlift

8 Lateral Burpees Over bar

8/8 Plate Russian Twist

Supersets 2

3 sets of

8 Snatch Pull

8 Good morning

8 weighted GHD Sit up 

 

METCON

Warm up

 

500 m of row

 2 rounds of

3 slow pull up

10 Push up

10 EB Power Snatch

10 EB OH Squat

Hang Power Snatch

3-3-3-3-3

*increasing in weight

Conditioning

“Ivan’s Birthday”

5 rounds for time  [Adv | Int | Basic]

12 Deadlift (40/25 kg | 30/20 kg | 20/15 kg)

9 Hang power Snatch (40/25 kg | 30/20 kg | 20/15 kg)

6 Overhead Squat (40/25 kg | 30/20 kg | 20/15 kg)

 

Time cap 15 mins