Gymnastic Strength
Warm up
2 mins Jumping Jack
2 rounds of
6/6 Single arm ring rows
8/8 Alt. V-sit up
10/10 KB gorilla rows
Supersets 1
4 sets of
6 Pull up
12/12 KB Side bend
Supersets 2
4 sets of
6 Chin up
6 Sotts Press
12/12 Spider-man Plank Cruch
METCON
Warm up
2 mins of single unders
Then 2 rounds of
10 PVC Dislocation
5 muscle snatch
10 Kipping
5 Burpees
Power Snatch
EMOM 10 min:
1 Power Snatch + 1 Hang Power Snatch
start from 70% of 1 RM, then Build up weight for every minute to a heavy but with no risk of failing the rep
Conditioning
Maddy B’day
5 rounds of [Adv | Int | Basic]
1 Rope Climb | 4 Pull up | 8 Ring rows
6 Power Snatch (50/30 kg) | (35/20 kg) | Empty bar
28 Double unders | 70 single unders | 28 Jumping Jack