Gymnastic Strength
Warm up
6 mins easy constant Run
then, 2 rounds of
3 Slow Overhead Squat
20 secs Mountain climber
Back Squat
5-5-5-5-5
*All at 80% of 1 Rep Max
Giant sets
4 Sets of:
8 Bench Press
8 Chin Up
10/10 Lateral box step up (10 each leg)
30 secs Elevated (w/box) plank shoulder taps
METCON
Warm up
2 mins single under
then 2 rounds of
3 x 3 Position of Squat Snatch
3 EB Sotts Press
10 Box Jump
10 Lunges
Barbell Cycling
On the 0:00 – 12 Unbroken Hang Squat Snatch (60% of RM)
On the 4:00 – 9 Unbroken Hang Squat Snatch (65% of RM)
On the 8:00 – 6 Unbroken Hang Squat Snatch(70% of RM)
*increasing in weight, don’t drop the bar
Conditioning
3 Rounds for time :[Adv | Int | Basic]
50 Double Unders | 100 Single unders | 50 Jumping jack
20 Alt. DB Snatch (22.5 kg/15 kg) | (17.5 kg/10 kg) | (12.5 kg/5 kg)
10 Box Jump over
Time cap 16 mins