Gymnastic Strength
Warm up
single unders 2 mins
2 rounds of
8 Burpees
8 knee to chest
8/8 Split squat jump
Supersets 1
4 sets of
12/12 KB Gorila row
12/12 Single Arm Leaning Dumbbell Raises
45 sec Supinated Passive Hang
Supersets 2
4 sets of
5 weighted strict pull up
15 Straddle pulse
20/20 secs long lunge hold
METCON
Warm up
2 mins of single unders
Then 2 rounds of
5 Pausing snatch grip deadlift (pause 3 secs at below knee, knee and above knee)
5 EB snatch grip Upright row
5 Power Snatch
5 Squat Snatch
Snatch Complex
every 2 min x 7 set
1 Snatch pull + 1 power snatch + 1 Squat snatch + 1 OH Squat
*build to heavy
Conditioning
In 10 mins
8 Rounds:
3 Hang Power Snatch (50/30 kg) | (35/20 kg) | empty bar
6 Lateral burpee over bar
Then in the remaining time Max Cal Row
*your score is your cal row