Gymnastic Strength
Week 4 of 4
Full Body day
warm up
2 round
5 slow pushup
5/5 cossack squat
10 ringrow
superset 1
3 round
10 db bench press
8/8 db staggered stance deadlift
superset 2
3 round
10 lying db row
8/8 db front food elevated lunges
superset 3
2 round
15 barbel curl
15 db skull crusher
Metcon
Warm up
400 m run
2 rounds of
5 Muscle Snatch
5 Snatch grip Push jerk
10 Kipping
10 GHD sit up
Power Snatch
Every 2:00 mins x 6 sets
2 Power Snatch
*no need to touch and go, start with 80% of your RM Squat Snatch
Conditioning
15 mins AMRAP
200 m run or 7 laps
8 Toes to bar | Leg raises | V-sit up
8 SA DB Snatch (right) (22.5 kg/15 kg | 17.5/10 kg | 12,5kg/5 kg)
8 SA DB Snatch (Left)