Gymnastic Strength
Week 3 of 4
Warm up
2 round
10 ghd back extention
20 russian twist
10 ringrow
superset 1
3 round
8 elevated ring row
10 deadlift at 50% RM
superset 2
3 round
10 dumbell pullover
6 widegrip pull up
superset 3
2 round
15 db shrugs
10/10 alt db curl
METCON
Warm up
2 Rounds:
10 Scap Pull Ups
5 burpees to target
5 Hang Muscle Snatch
5 Snatch Balance
5 Kang Squat
Snatch Primer
Every 1:30 x 8 sets
1 Snatch High Pull + 1 Above the Knee Power snatch + 1 below knee squat snatch from bel
(*increase in weight up to 75-80% of your 1 RM)
Conditioning
2 Rounds For Time:
20 Burpees lateral over bar
15 Power snatch (40/25 | 30/20 kg | empty bar)
20 Abmat sit up
15 Pull Ups
20/16 Cal row
time cap 15 mins