Gymnastic Strength
Warm up
2 rounds of
6/6 Single leg Glute Bridge
6/6 single arm ring row
6/6 Bulgarian squat
6 Hindu Push Up
Full Body Day
Hip thrust
3 sets:
15 weighted Hip thrust
Superset 2
3 sets of
12 DB Incline Row
12 Barbell upright row
Supersets 2
3 Sets:
12 DB Push Press
12 DB Skull crusher
METCON
Warm up
500 m row
2 rounds:
5 Inch worm
5 Snatch Pull
5 Hang Power Snatch
5 OH Squat
30 secs Handstand Hold
*10 mins to load weight to 75% RM
Pull and Power Snatch
5 sets of
2 Snatch Pull + 2 Hang Power Snatch
at constant weight 75% of RM
Conditioning
6 Rounds for time
3 Wall walk
6 Deadlift (100/65 kg | 70/45 kg | 40/25 kg)
9 Single arm DB OH Squat (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
Time cap 15 mins