Gymnastic Strength
warm up
2 round
5/5 Cossack Squat
30 secs plank
5/5 Single arm ring rows
10 GHD Back estension
Superset 1
3 set
Max reps unbroken strict pull up
8 Bench Press
superset 2
2 set
20 Spanish Squat
20 Seated Good morning
Superset 3
4 set
12 Hollow rock
12 V-sit up
12 Abmat sit up
Metcon
Warm up
2 mins Jumping jack
2 rounds of
10m OH Plate duck walk
10 Kipping
5 Snatch grip Push Jerk
5 Pausing OH Squat
*10 mins to build up the snatch balance weight to 75% RM of Snatch
Snatch Balance
Every 2:00 mins x 6 sets
3 Snatch Balance
*start with 75% of your RM
Conditioning
For time 10 rounds of
5 Pull ups | Banded Pull up | Ring rows
10 Hand release Push up
15 Air Squat
Time cap 12 mins