Gymnastic Strength
Warm up
2 Sets:
5 Slow glute bridge with 3 secs pause at top
5/5 single arm ring row
5 wide push up
10 Alt. Jumping lunges
Hip Thrust
3 sets:
16 Front Squat at 60% of RM
*rest 2-3 mins in between sets
Supersets 1
3 Supersets:
12 Single Arm Landmine Meadows Row
12 DB Incline Chest Fly
Supersets 2
3 sets of
15 DB Goblet Cyclist Squat
10 Barbell Curl to press
METCON
Warm up
500 m row
2 Rounds:
5 EB Muscle Snatch
5 Pausing OH Squat
10 Good morning
10 kipping
*10 mins to prepare the load of the snatch weight until 85%
Squat Snatch
every 1:30 x 8 Sets
1 Squat Snatch at 85%
Conditioning
2 set of
1 mins : Row for cal
1 mins rest
1 mins : shuttle run (10 m shuttle length)
1 mins rest
1 mins: Alt. DB Snatch (22,5/15 kg | 17,5 kg/10 kg | 12,5 kg/5 kg)
1 mins rest
1 mins : Toes to bar
1 mins rest
*repeat
*score is your total reps