Metcon
Warm up
500 m row
2 rounds of
5 Slow Snatch grip deadlift
5 Hang Muscle Snatch
5 Behind the Neck Snatch Grip Press
3 Paused OH Squat
Santch Technique
Every 1:30 mins x 8 sets
3 Snatch Balance
*start from 50% of your RM
Conditioning
For time
10-9-8-7-6-5-4-3-2-1
Handstand Push up | elevated HSPU | Hand release push up
Deadlift (100/65 kg | 70/45 | 40/25 kg)
Time cap 12 mins
Gymnastic Strength
Week 1 of 4
Leg Day
warm up
2 round
10 air squat
10 eb good morning
10 eb romanian deadlift
back squat
every 2.00 minutes x 5 set
8 rep
superset 1
3 round
8/8 bulgarian sqlit squat
12 goblet squat
superset 2
3 round
8 romanian deadlift
8 hip trust
tabata wall sit
every 20 secs x 8 set