Gymnastic Strength
Warm up
6 mins easy constant Run
then, 2 rounds of
10 Plate front raise
10 V-sit up
Supersets
4 sets of
10 Strict Press
10 Standing Plate Press out
Body Armor
3 Rounds:
5 DB Man Maker
20 secs Hollow Flutter Kicks
5/5 Double DB Reverse lunges
20 Lying Leg raise
METCON
Warm up
2 mins of single unders
Then 2 rounds of
5 EB snatch grip Upright row
5 Power Snatch
5 Hang Power Snatch
10 V-sit up
Power Snatch Complex
Every 2 mins x 6 sets
1 reps Power Snatch
2 reps Hang Power Snatch
– Start at 65% of 1 RM Power Snatch and build up to todays heavy
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
3 Hang Power Snatch (50/35 kg) | (40/25 kg) | (30/20 kg)
6 HSPU
30 Double unders