Gymnastic Strength
Warm up
2 rounds of
2 wall walk
10 OH Plate Squat
10 V-sit up
10 Barbell row
Full Body Day
Front Squat
3 sets:
8 front Squat at 70% RM
*rest 3 mins in between sets
Superset 1
3 sets of
12/12 Incline Single arm DB Bench Press
5-8 strict pull up
Supersets 2
3 Sets:
6/6 DB goblet Lateral Lunges
6 Snatch Pull at 100% of RM snatch
METCON
Warm up
2 rounds:
50 Single unders
10 PVC dislocation
3 x 3 Position of Squat Snatch
10 Good morning
5 Sotts Press
*10 mins for preparation loading the snatch weight
Squat Snatch
Every 2:30 mis x 5 sets
High Hang + Hang + Below knee Squat Snatch
at constant weight 75%
Conditioning
3 Mins AMRAP x 4 sets
5 Pull up
10 Double KB Hang Snatch (2x16kg/12 kg | 12/8 kg | DB 10/5 kg)
20 Double Unders | 10 DU or 50 Single | 20 Jumping Jack
Rest 1:30 between sets