4 June 2025

Gymnastic Strength

 

warm up

2 round

8/8 lunges

10 russian kb swing

10 pushup

 

superset 1

3 round

10 db incline bench press

10/10 Single arm DB row

 

superset 2 

3 round

10 Goodmorning

8/8 bulgarian split squat db

 

superset 3

3 round

10 plate curl

10 db triceps extension

 

Metcon

Warm up

500 m row

2 rounds of

10 Double unders or 25 Single unders

10 PVC dislocation

5 Muscle Snatch

5 Slow good morning

5 thruster

Power Snatch

Every 2:00 mins x 5 sets

1 power snatch

*start with 85% of your RM

Conditioning

For time:

25 Hang Power Snatch (40/25 kg | 30/20 kg | empty bar)

50 Wall ball (9/7 kg | 7/5 kg | medbal thruster)

100 Double Unders | 50 double unders or 250 single unders | 100 jumping jack

 

Time cap 12 mins