Gymnastic Strength
Week 1 of 4
Warm up
2 round
5 eb thruster
2 wall walk
30secs side plank
superset 1
3 set
8 snatch stance deadlift with plate
6/6 db cossack squat
superset 2
3 set
8/8 seated db shoulder press
10 incline bench press
superset 2
3 set
8 pull up
10 db reverse curl
METCON
Warm up
2 Rounds:
5 burpees
10 Air squat
5 slow snatch grip deadlift
10 GHD back extension
5 Upright rows
Deficit Snatch Pull
every 1:30 mins x 8 Sets
3 Deficit snatch pull
*use 10kg plate for female and 15kg for male as the platform, start from 90% of your RM snatch and build up to 120%
Conditioning
EMOM x 16 Min (4 Rounds)
Min 1: 10 Lateral burpees over bar
MIn 2: 10 abmat sit up + 15 Air squats
MIn 3: Max Hang Power Snatch (50/30 kg | 30/20 kg | empty bar)
MIn 4: Rest