Gymnastics Strength
warm up :
250 m rowing
2 round
10 scap pullup
12 russian twist
30 secs plank
superset 1
3 sets :
6-8 pullup
10 barbell row
superset 2
3sets :
10 elevated ring row
10 ski real delts
superset 3
3 sets :
10 incline dumbell curl
6 chin up
METCON
Warm up
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 EB pausing OH squat
3 Pausing pull up (3 secs at top)
Snatch Volume
every 2:00 x 6 Sets
4 Power Snatch (touch and Go) + 2 OHS
*Start @ 40% of RM & increase the weight *don’t drop the bar before completion
Conditioning
Synchro work
With a partner, for time:
21-15-9
Synchro Deadlift (80/55 kg | 60/40 kg | 40/25 kg)
Synchro Lateral Burpee over bar | step over | burpees
Synchro Box Jump | step up | air squat
Time cap 10 mins