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 15-20 mins, focus on footwork and landing balance
Odd Object movement
3 Sets
5 Snatch Balance
2 laps Double KB Front rack carry
10 Burpees box jump over
METCON
Warm up
2 Round:
250 m Row
10 push up
10 Air squat
10 walking lunges
10 Hollow rock
Conditioning
For Time:
Buy IN: 35/30 Cal Row or 400 m run
3 Rounds:
30 Empty Barbell Strict Press
30 Empty Barbell Back Squats
30 Knee to chest
30 Box Step Ups
30 Sit-ups
Cash out: 35/30 Cal Row or 400 m run
Time cap 45 mins