Gymnastic Strength

Warm up

3 rounds of

8 Plate Goblet Squat

8 Ab mat sit up

8 GHD Back extension

Supersets 1

3 sets of

8 Front Squat

8 Romanian Deadlift

Supersets 2

3 sets of

8/8 Double DB/KB Step up

10 Overhead Plate tricep extension

10 Toes to bar/ V-sit up

 

METCON

Warm up

 

2 mins of single unders

Then 2 rounds of

10 PVC Dislocation

6 EB Power Snatch

6 EB OH Squat

6 Sotts press

 

Snatch complex

7 sets of

1 Power Snatch + 1 OH Squat

*increasing in weight

Conditioning

For Time: [Adv | Int | Basic]

90 Double unders | 225 Single unders | 90 Jumping Jack

15 Chest to bar Pull up | Power snatch 40/25 kg | power snatch empty bar

15 Overhead Squat (60/35 kg | 40/25 kg | Empty bar)

30 Cal Row