Gymnastic Strength
Week 4 of 4
warm up
2 round
5 slow snatch deadlift
5 hindu pushup
30 secs dead hang
deficit snatch deadlift
4 set 6 rep
superset 1
3 round
6-8 strict pullup
10 plate curl
superset 2
3 round
8-10 ringdips/dips
10 barbell skull crusher
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 snatch
RM Squat Snatch
Establish 1 RM of
1 Squat Snatch
within 15 mins
Conditioning
AMRAP 15 min
12 Box Jump Over | Box step over | air squat
10 Shoulder to Overhead (40/25 kg | 30/20 kg | empty bar)
8 Toes to Bar | Leg raises | ABmat sit up
Scoring Guideline:
- Excellent scores begin at 10 Rounds or more
- Good scores range from 7 to 10 Rounds completed
- Poor scores are any finishes under 7 rounds