Gymnastic strength
warm up
10 OH abmat situp
20 plate front raise
20s wall sit
superset 1
4 set
10 close grip benchpress
5 HSPU
12 GHD back extension
superset 2
4 set
10 sumo deadlift
5 weighted pull up
10 plate hammer curl
Metcon
Warm up
2 sets of
200 m row
5 squat Jump
5 Snatch deadlift
5 Muscle snatch
3 behind the neck snatch grip press
3 slow pull up
Power Snatch
Every 1:30x 8 set
Set 1-2) 5 Touch and Go Power Snatch 65% RM
Set 3-5) 4 TnG Power Snatch 70%
Set 6-8) 3 TnG Power Snatch 75% RM
Conditioning
AMRAP 12 mins
4 Hang Power Snatch (40/25 kg | 30/20 kg | empty bar)
4 Overhead Squat
20 Double unders | 50 Single unders | 20 Jumping Jack
6 Hang Power Snatch (40/25 kg | 30/20 kg | empty bar)
6 Overhead Squat
20 Double unders | 50 Single unders | 20 Jumping Jack
8 Hang Power Snatch (40/25 kg | 30/20 kg | empty bar)
8 Overhead Squat
20 Double unders | 50 Single unders | 20 Jumping Jack
.
.
. so on