Gymnastic Strength
Warm up
2 round
5/5 cossack squat
10 scapula pullup
30 secs mountain climb
superset 1
3 round
5-8 strict pullup
8/8 db box step up dual
superset 2
3 round
10/10 db reverse lunges
10/10 lying db lateral raise
superset 3
2 round
15/15 db alternating biceps curl
15 db skull crusher
Metcon
Warm up
2 rounds of
12 PVC dislocation
8 Burpees
5 Snatch Pull
5 Hang Power Snatch
5 Pausing OH Squat
8 Good morning
*10 mins to load the snatch weight
Snatch Complex
Every 2:00 mins x 6 sets
1 Power Snatch + 2 Hang Squat Snatch
*start with65% of your RM Squat Snatch
Conditioning
AMRAP 2:30 mins x 4 Sets; For Max Repetitions; At Sustained Effort;
10 Lateral Burpees over Bar
10 Power Snatch (40/25 kg | 30/20 kg | Empty bar)
10 OH Squat (40/25 kg | 30/20 kg | Empty bar)
AMRAP In Remaining Time: Alt. DB Snatch (22.5 kg/15 kg | 15/10 kg | 10/5 kg)
Rest 1:30 Minutes Between Sets