Metcon
Warm up
2 mins single unders
2 Rounds:
10 PVC Dislocation
5 Worm Walk
5 EB Muscle Snatch
3 Tempo OH Squat (5 secs lower, 3 secs Pause at bottom)
Snatch Technique Complex
Every 2:30 x 5 Sets
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Floating Hang Squat Snatch
1 Snatch Balance
1 Overhead Squat
*start from 50% of your snatch RM, build up if you have confidence. Don’t Drop the bar.
Conditioning
For Time:
20 Pull up | Banded Pull up | Ring rows
60 Wall Ball (9/7 kg | 7/5 kg | Medball thruster)
120 Double unders | 250 single unders | 120 Jumping Jack
Time cap 10 mins
Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
2 wall walk (pause 5 secs at the top)
8/8 Arm Circle (use small plate)
8 Band Pull apart
8 Bradford Press
Chest, Tricep and Shoulder development
Superset 1
3 sets of
8 Push Press
8 DB Chest Fly
Superset 2
3 sets of
8 Ring/Matador Dips or 16 Bench Dips
10 DB Lateral Raise
Superset 2
3 sets of
10 Incline Bench Press
10 Box Pike Push up or 5 Strict/Kipping HSPU
12 DB OH Tricep Extension