Gymnastic Strength
Week 1 of 4
Warm up
2 round
5/5 jumping lunges
10 ringrow
30 secs handstand hold
superset 1
3 round
8/8 bulgarian split squat dual db
10 barbell goodmorning
superset 2
3 round
8/8 seated single db shoulder press
8/8 single arm kb deadstop row
superset 3
2 round
12/12 db curl
15 db triceps extention
Metcon
Warm up
500 m row
2 rounds of
5 Snatch Pull
5 Hang Muscle Snatch
5 Slow OH Squat
5 Sotts press
10 GHD Back extension
*10 mins to load the snatch weight
Snatch Complex
Every 2:00 mins x 6 sets
2 snatch pull + 1 Hang Squat Snatch
*start with 75% of your RM Snatch
Conditioning
6 Rounds of
9/7 Calorie Row
7 Lateral Burpee over bar
5 Squat Snatch (50/35 kg | 40/25 kg | empty bar)
Time cap 12 mins