METCON
Warm up
500 m rows
2 Rounds:
6 Slow Good morning
3 Pausing OH Squat
6 Snatch Grip behind the neck press
3/3 Single arm Devil press
Snatch Complex
Every 2:30 mins x 5 set
2 muscle Snatch + 2 Snatch Balance + 4 OH Squat
Constant weight at 50% of Snatch RM
Conditioning
20 mins Rowing
start from easy pace then every 5 mins increase the power
focus on consistency
Gymnastic strength
Warm up
2 round
10 pushup
10 hanging leg raise
10 bench dips
Chest, shoulder and Triceps
superset 1
3 round
10 incline db benchpress
10 db strictpress
superset 2
3 round
8-10 dips or ring dips
8-10 kipping hspu
superset 3
3 round
10 db lateral raise
10 db front raise
10 diamond pushup