Gymnastic Strength
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inch worm
Full Body
Back Rack Lunge + Back Squat
3 sets of
3 Right leg Lunges
3 Left leg lunges
6 Back Squat
*No break between, keep the bar on your back and go right into the back squats. Use 35-40% of your 1rm back squat
*after the last set, right into 50 sand bag Box step up
Push and Pull 1 (volume)
3 sets:
:90 work 1:00 rest
12 Barbell curls
In remaining 90 seconds, AMRAP Push Up
Push and Pull 2 (volume)
3 Sets:
2:00 work/ 1:00 rest
20 Barbell strict press unbroken (light weight )
max ring rows in remaining time
METCON
Warm up
500 m rows
2 Rounds:
12 PVC Dislocation
8 Snatch grip Upright rows
6 Muscle Snatch
6 OH Squat
8 Good morning
Snatch complex
Every 2:00 x 7 set
Set 1-3:
2 Snatch pull + 2 Hang power Snatch + 2 Hang Squat Snatch
at constant weight 70%
Set 4-7
1 Snatch pull + 1 Hang power Snatch + 1 Hang Squat Snatch
at constant weight 80%
Conditioning
:90 Work/ :30 rest x 5 rounds:
6 HSPU | elevated HSPU | 12 Hand release push up
4 Power Snatch (50/32.5 kg | 35/25 kg | empty bar)
2 OH Lunges (Right)
2 OH Lunges (Left)
Amrap lateral burpees over bar in remaining time