Gymnastic Strength
Week 1 of 4
Warm up
Warm up
2 round
5 eb thruster
2 wall walk
30secs side plank
superset 1
3 set
8 snatch stance deadlift with plate
6/6 db cossack squat
superset 2
3 set
8/8 seated db shoulder press
10 incline bench press
superset 2
3 set
8 pull up
10 db reverse curl
METCON
Warm up
2 Round:
200m row
10 walking lunges
5 burpee
5 Slow EB OH Squat
20 secs HS Hold
Pausing Overhead Squat
every 2:00 x 6 Sets
3 Pausing overhead squat
*Start @ 75% of RM of Snatch
Conditioning
For time
30 Burpee box jump
60 Med ball lunges (9/7 kg | 7/5 kg | DB 5/2.5 kg))
10 wall walk | Scaled wall walk | 20 Inch worm
60 Wall balls (9/7 kg | 7/5 kg | Medball thruster)
30 /24 Cal rows
Time cap 16 mins