Gymnastic Strength
warm up
2 round
5 EB Kang Squat
10 upright rows
20 secs HS hold
10 Hollow rock
Back Squat
3 Set x 3 reps at 80%
2 set x 3 reps at 85%
2 set x 3 reps at 90%
Superset 1
5 set
5 (weighted) chin up
5 Strict press
superset 2
2 set
20 Plate Biceps curl
20 DB OH Triceps extension
Metcon
Warm up
500 m row
2 rounds of
10 PVC dislocation
5 Snatch Pull
5 Muscle snatch
5 Pausing OH Squat
*10 mins to build up the snatch weight to 75%
Snatch complex
Every 2:00 mins x 6 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 OH Squat
*start with 75% of your RM
Conditioning
For time
75 Hang Power Snatch (40/25 kg | 30/20 kg | empty bar)
every break do 10/8 Cal row
Time cap 10 mins