Gymnastic Strength
Warm up
2 Sets:
3 Pausing Pull up (3 secs at top)
10 Plate OH Sit up
5/5 OH Plate duck walk
30 secs Shoulder taps
Chest, Back and Shoulder development
Shoulder stamina
EMOM 10 mins
1 wall walk + 15 secs Hold
*with the best movement control and range of walk
Bench Press Drop set
2 Drop Sets:
10 reps (heavy)
10 reps (med)
10 reps (light)
* get help from other to remove the plate after each set
Supersets
3 sets of
4-8 Wide Pull up
8 OH Squat
8/8 Staggered DB Deadlift
METCON
Warm up
2 mins of single unders
2 Rounds:
5/5 Lateral step up
10 vertical jump
5 Hang Muscle snatch
5 slow Snatch deadloft
Snatch Work
Every 1:30 x 8 sets (moderate weight)
Set 1-4 is 3-Position Muscle Snatch (30-50% RM)
Set 5-8 is 2 Snatch High Pull + 2 Power Snatch(65-75% RM)
Conditioning
3 rounds for time
40 Double Unders | 100 Single unders | 40 Jumping Jack
10 Double KB Hang Snatch (2×16/12 kg | 12/8 kg | DB 10/5 kg)
40 Double Unders
10 Pull ups
Time cap 15 mins