Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

10 Superman Pulse

15 Air Squat

10 Push Up

Supersets 1

4 sets of

6 Front Squat

10 Double DB Strict Press

Supersets 2

4 sets of

6 Deadlift

10 Bench Press

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

10 Kipping

6 Muscle Snatch

6 EB OH Squat

6 Burpees

 

Oly. Complex

7 sets:

1 Snatch Pull

1 Hang Power Snatch

1 Overhead Squat

Weights:

70%+ or more of 1 RM Power Snatch

Conditioning

For time:

5-10-15-20

Lateral Burpees Over Bar | Stepping | Burpees

Power Snatch (50/30 kg | 35/ 20 kg | empty bar)

Toes to Bar | GHD sit up | Ab mat sit up

 

Cap: 15 min