Gymnastic Strength
Warm up
2 round
10 airsquat
10 push up
10 ring rows
superset 1
3 round
12 kb romanian deadlift
12 front squat
superset 2
3 round
10 close grip benchpress
10 close grip chin up
superset 3
3 round
8 bradford press
8 dips
METCON
Warm up
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 EB pausing OH squat
3 Pausing pull up (3 secs at top)
Snatch Volume
every 2:00 x 6 Sets
1 Hang Power snatch + 1 Below knee Power snatch + 1 Power Snatch
*Start @ 65% of RM & increase the weight up to 85% *don’t drop the bar before completion
Conditioning
Buy In: 800 m run or 26 laps
into
5 rounds:
10 Pull Ups | Banded Pull ups | Ring rows
6 Shoulder to OH (60/40 kg | 45/30 kg | 30/20 kg)
Time cap 15 mins