Gymnastic Strength
Warm up
2 Rounds
8 Push up
4/4 single arm DB OH squat
2 wall walk
20 secs mountain climber
Skill work (review)
Squat Snatch
work for 20 mins, focus on stability and under bar receive position
Odd Object movement
4 Sets
3 Snatch Push Press + 3 Snatch Balance + 3 Squat snatch
6/6 Oblique knee raise
12 Gorilla Box Jump over
METCON
Warm up
2 Round:
250 m Row
5 burpee
5 Slow deadlift
5 thruster
10 Hollow rock
Conditioning
EMOM x 30 Min ( 5 Rounds)
Min 1: 12/9 Cal Row
Min 2: 12 Wallballs (9/7 kg)
Min 3: 9/7 Cal Bike or ski
Min 4: 10 Deadlifts (80/55 kg)
Min 5: 10 Pogo Burpees
Min 6: Rest