Gymnastic Strength

Warm up

3 rounds of

10 Air Squat

10 EB Goodmorning

5/5 Alt. v-sit up

Supersets 1

3 sets of

10 Back Squat

10 Deadlift

Supersets 2

4 sets of

10 Double KB Walking Lunges

10 GHD Sit up

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

10 PVC Dislocation

6 EB Snatch grip strict Press

6 EB OH Squat

6 Inchworm

 

Snatch Balance

3-3-3-3-3

*increasing in weight

Conditioning

5 rounds For time:

8/7 Cal Row

16 Dumbbell Snatch (22.5/15 kg | 17.5/10 kg | 12.5 kg/5 kg)

 

Time cap 12 mins