METCON
Warm Up (No Measure)
5 mins AMRAP:
5 Snatch Grip RDLs
5 Snatch grip Push press (behind the neck)
5 Bradford press
25 Jumping Jack
*then squat Snatch empty bar warm up and prepare the first load
Squat Snatch
Every 1:30 x 8 Sets
Set 1 : 3 reps at 60% of RM
Set 2 : 3 reps at 65% of RM
Set 3 : 3 reps at 70% of RM
Set 4 : 3 reps at 75% of RM
Set 5 : 2 reps at 80% of RM
Set 6 : 2 reps at 85% of RM
Set 7 : 1 reps at 90% of RM
Set 8 : 1 reps at 95% of RM or more
Metcon (Time)
For Time:
Buy in : 400m Run
into.
3 Rounds:
5 Power Snatch (50/30 kg | 40/25 kg | empty bar)
7 Clean and jerk
9 Front Squats
Cash out : 400m Run
Time cap 14 mins
Gymnastic Strength
Warm up (corework)
Every 2mins x 3 set
10 V-ups
10 Tuck Up
10 sit-ups
*then prepare your weight for back squat
Back Squat
5-5-5-5-5
at 75% of RM
Supersets 1
3 set of
10/10 Double DB Staggered Romanian Deadlift
6/6 Deficit Farmers hold Curtsy lunge
Superset 2
3 Sets:
10/10 Single leg Glute Bridge
6/6 Barbell back rack Cossack Squat