Gymnastic Strength

Warm up

500 m row

2 sets of

10 Plate Overhead Lunges

10 Push Up

*review doing power snatch

Power Snatch

3-3-3-3-3

Supersets

4 sets of

4 Man maker

3 Wall walk

2 laps KB Farmer Carry

1 mins Wall sit (or until failure)

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

6 EB Behind the neck strict press

10 Good morning

6 Overhead Squat

10 Alt. DB Power clean and jerk (5 each side)

Push Jerk

3-3-3-3-3

*increasing in weight

Conditioning

EMOM 10 mins

 

min 1 : 10 Double DB Power Cleans  (2x 22.5/15 kg | 2 x 17.5/10 kg | 2x 12.5 kg/5 kg)

Min 2:  10 Double DB shoulder to overhead. (2x 22.5/15 kg | 2 x 17.5/10 kg | 2x 12.5 kg/5 kg)

 

-rest 3 mins then-

 

For Time

 

30 Overhead Squat (40/25 kg) | (30/2 kg) | empty bar