Gymnastic Strength
Warm up
2 Rounds
5 Muscle snatch
5 OH Squat
8 Inchworm
8 Jefferson curl
Skill work (review)
Squat Snatch
work for 15 mins, focus on footwork and landing balance
Odd Object movement
3 Sets
4/4 Double KB OH Lunges
8/8 Staggered Stance Romanian Deadlift
Superset
3 Sets
6 Sotts Press
10 Reverse Burpees
METCON
Warm up
2 Round:
250 m Row
5 burpee
5 KB Tater
5 Box jump
10 Plate ground to OH
Conditioning
Every Min on the Min x 40 Min (8 Rounds)
Min 1: 12 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
Min 2: 12 Alt DB Snatches (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
Min 3: 150 m Row
Min 4: 5 Burpee Box Jumps + Max Rep KB Goblet Squats
Min 5: Rest
Score is Total Goblet Squats