Gymnastic Strength
Week 4 of 4
warm up
2 round
10 pvc dislocation
5 EB thruster
10 leg raise
Thruster
every 2 mins x 5 set
8 thruster (unbroken)
*increase the weight
superset 1
8 pendlay row
12 DB curl
superset 2
12 DB hex press
5 snatch grip deadlift
6 plate lateral rais
Metcon
Warm up
500 Meter Row
2 rounds of
5 Muscle snatch
5 Snatch Push Jerk
5 Pausing OH Squat
10 Kipping
Snatch Complex
5 Sets of
2 Power Snatch + 4 OH Squat
*start at 50% of your Snatch RM
Conditioning
“Steve and Chung Birthday” WOD
6-8-11-8-6
Pull up (shared)
Synchro Shoulder to OH (50/30 kg | 30/20 kg | Empty bar)
KB Swing (shared) (24/16 kg | 16/12 kg | 12/8 kg)
Synchro Box Jump Over | Step up over | Air squat
Time cap 12 mins