Gymnastic Strength
Warm up
2 round
10 eb straigt leg deadlift
10 zombie squat
10 eb strict press
superset 1
3 round
10 deficit barbell straight leg deadlift
10 front squat
superset 2
3 round
10 seated strict press
10 barbell bent over row
tabata plate russian twist
every 20 secs x 8 set
Metcon
Warm up
2 mins single unders
2 rounds of
12 PVC dislocation
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 High Hang Squat + 1 Hang Squat Snatch + 1 Squat snatch (from the floor)
*start with 65% of your RM Squat Snatch
Conditioning
For time 5 rounds of
30 Double Unders | 75 Single unders or 15 Double unders | 30 Jumping Jack
12 Wall ball (9/7 kg | 7/5 kg | medbal thruster)
8 Pull ups | Banded Pull up | Ring rows
Time cap 12 mins