Gymnastic Strength
Warm up
12 Air Squat
10 Good Mornings
8 Walking Lunges
6 Burpees
4/4 Single Arm DB Strict Press
Full Body Day
Back Rack Lunge + Back Squat
4 sets of
3 Right leg Back rack Lunges
3 Left leg Back rack Lunges, then directly into
6 Back Squat
At 50% of your back squat RM
Superset 1
Every 4 mins x 3 sets
20 strict press unbroken (light weight)
15-20 ring rows
15 Upright rows
*Rest in remaining time
superset 2
Every 4 mins x 3 set
20 Plate OH Tricep extension
15 Barbell curl
15 Push up
*Rest in remaining time
METCON
Warm up
2 rounds:
50 Single unders or 20 Double unders
5 Muscle Snatch
5/5 OH EB Lunges
5 Snatch Balance
:20 Sec Hand Stand Hold
Snatch Complex
Every 2:00 x 6 sets
2 Snatch Pull + 1 Power Snatch + 1 OH Squat
*Start at about 75% of your 1 rm and build over the 6 sets.
Conditioning
AMRAP 15 mins
20 Double unders | 40 Single unders | 20 Jumping Jack
15 KB swing (16/12 kg | 12/8 kg | plate GTOH 5/10 kg)
10 Alt. DB Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
5 HSPU | 10 Double KB Push Jerk | 10 Hand release Push up