Gymnastic Strength
warm up
2 round
8 EB Snatch Balance
8 Good morning
8 Push up
8 Knee to chest
Snatch Balance
4 Set
6 reps
superset 1
3 set
8 Romanian Deadlift
4-8 Chin up
superset 2
3 set
8 close grip bench press
12 Plate Front raise
12 GHD sit up
Metcon
Metcon
Warm up
500 m row
2 rounds of
10 Hang Snatch Pull
5 Pausing OH Squat
10 super man pulse
5 Burpees
Hip Hang Snatch Clean
Every 2:00 mins x 6 sets
3 Hip hang Snatch
*start with 60-65% of your RM
Conditioning
For time
150 Plate Jumping jacks
100 Air Squat
75 Sit up
50 Burpees to plate
Time cap 15 mins