Gymnastics Strength
warm up
2 round
10 ringrow
10 airsquat
10 eb thruster
superset 1
3 round
8 front squat
10 kb sumo goblet squat
superset 2
3 round
10 elevated ring row
6/6 dbgorilla row
superset 3
3 round
10 diamond pushup
10 plate curl
Metcon
Warm up
400 m run
2 rounds of
10 PVC dislocation
10 Good morning
5 Snatch Pull
5 Hip Squat Snatch
5 Pausing OH Squat
Squat Snatch Volume
for 6 mins, every 15 secs, do
1 Squat snatch
*constant at 60% of your RM
Conditioning
4 Rounds of:
2:00 Min Work/ 1 Min Rest
100m or 3 laps Run (or 10/8 cal row)
10 Burpee to target
AMRAP
Power Snatch in remaining 2:00 (60/40 kg | 40/25 kg | empty bar)
your score is your snatch reps