Gymnastic Strength
Week 1 of 4
Warm up
2 round
10 glute bridge
5 eb overhead squat
5/5 overhead lunges
overhead squat
3 round x 8 rep
superset 1
3 round
8 romanian deadlift
8/8 db cossack squat
superset 2
3 round
10 m db/kb walking lunges
3 lap farmer carry
METCON
Warm up\
500 m row
2 Rounds:
10 PVC dislocation
10 PVC/EB sotts press
3×3 Position of Power Snatch
10 Good morning
Snatch Complex
Every 1:30 x 9 sets
set 1 – 3 : 2 Hi-Hang Power Snatch + 1 OHS
set 3 – 5 : 2 Hang Power Snatch + 1 OHS
set 6-9 : 1 Power/Squat Snatch
*** Start set 1-2 around 50-% and continue to build up for each position
Conditioning
6 Rounds for Time:
6 Toes to bar
6 Deadlift (40/25 kg | 30/20 kg | empty bar)
6 Hang Power snatch (40/25 kg | 30/20 kg | empty bar)
6 OH Squat
Time cap 12 mins