Gymnastic Strength
Week 3 of 4
warm up
2 round
5 eb muscle clean
5 burpee
5/5 reverse lunges
10 air squat
superset 1
3 round
8 hip trust
15 DB Goblet cyclist squat
superset 2
3 round
10 barbell biceps curl
10 db lying triceps extention
superset 3
2 round
15 db chest fly
15 rear delt fly
Metcon
Warm up
500 m row
2 rounds of
8 EB Muscle snatch
8 EB Thruster
8 Burpees
8 kipping
*prepare 10 mins for heavy snatch
Heavy Power Snatch
Every 1:30 mins x 6 sets
1 Power snatch
*start with 85-90% of your RM
Conditioning
for time
30 SA DB Devil press (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
30 wall ball (9/7 kg | 7/5 kg | medbal thruster)
30 Pull Up | Jumping Pull up | ring rows
30/24 cal rows or 400 m run
Time cap 12 mins