Gymnastic Strength
Week 1 of 4
Full Body day
warm up
2 round
10 zombie squat
10 eb strict press
10 scapula pullup
superset 1
3 round
8 back squat
10 deficit barbell straight leg deadlift
superset 2
3 round
6 Pull up
8 seated strict press
10 db lateral raise
Metcon
Warm up
2 rounds of
5 Burpees
10 PVC dislocation
5 Muscle Snatch
3 Paused OH Squat
5 Sotts Press (you may used PVC)
Heavy Snatch
Every 2:30 mins x 5 sets
1 Squat snatch
*start with 85-90% of your RM
Conditioning
AMRAP 12:
8 Alternating Dumbbell Snatches (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
6 Toes to Bar | Leg raises | Ab mat sit up
4 Dumbbell Box step up Over