Gymnastic Strength
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
10 Worm walk
Full Body
Back Squat
4 sets x 6 reps
*at 70-75% of your RM
Deadlift
4 sets x 6 reps
*at 70-75% of your RM
Superset
4 Supersets:
6 bench Press
6 Pendlay rows
METCON
Warm up
500 m rows
2 Rounds:
12 PVC Dislocation
12 Good morning
6 Muscle Snatch
6 Pausing OH squat
Pausing Snatch
Every 1:30 x 6 set
3 Squat Snatch (with pause 3 secs on the knee)
*increasing in weight
Conditioning
AMRAP 16 mins
16 Alt. DB Snatch (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
16 Single KB DB Lunge
16 Box Jump over | Step up over | step up
16 Pull up | banded Pull up | ring rows