Gymnastic Strength
Warm up
2 Rounds
8 Muscle snatch
4 pausing OH Squat
8 Kipping
4/4 Alligator roll
Skill work (review)
Toes to Bar
work for 15 mins, focus on footwork and landing balance
Odd Object movement
3 Sets
4/4 Overhead lunges
2 laps Double KB Frontr ack carry
Superset
3 Sets
5 Snatch Balance
10 Burpees box jump over
METCON
Warm up
2 Round:
250 m Row
5 burpee
5/5 KB Tater
5/5 single arm ring row
10 sit up
Conditioning
40:00 AMRAP
20 plate walking lunges (15/10 kg)
20 Plate GTOH(15/10 kg)
20 Plate Russ Twists (15/10 kg)
20 cal row
20 Air Squat
10 Strict Chin Ups
20 cal bike
20 KB Swing (16/12 kg)
20 Step Ups
400 m run or 13 laps
20 Hanging Knee Raises
20 Burpees to Target