Gymnastic Strength
Week 3 of 4
warm up
2 round
10 pushup
10 ringrow
10 zombie squat
superset 1
3 round
8 front squat
8 romanian deadlift
superset 2
3 round
10 incline bench press
10 barbell row
tabata plank
every 20 secs x 8 set
Metcon
Warm up
500 m row
2 rounds of
10 PVC dislocation
5 EB Snatch Pull
5 Snatch grip press
5 Snatch Balance
5 Good morning
*prepare 10 mins for heavy hang snatch
Heavy Hang Squat Snatch
Every 1:30 mins x 6 sets
1 Hang Squat Snatch
*start with 85-90% of your RM
Conditioning
4 rounds for time
9 HSPU
12 Box jump over
15/12 Cal row or bike
Time cap 12 mins