Gymnastic Strength
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inchworm
Full Body
Back Squat
4 sets x 8 Reps (65% RM)
Bench Press
4 sets x 8 Reps
Snatch Pull
4 sets x 6 Reps (90% RM)
Strict Press
4 sets x 6 Reps (70% RM)
METCON
Warm up
2 mins single unders
2 Rounds:
6 EB Muscle Sntach
30 secs Barbell OH Hold
6 Burpees
30 secs Wall sit
Weightlifting Stamina
Every 2:00 x 6 set
20 Double unders or 50 Single unders
2 Power Snatch
*start from 50% RM then increase the weight
Conditioning
For time:
30/24 Cal Row
24 Double KB Box Lunges (2×16/12kg | 12/8 kg| No weight)
30/24 Lateral Burpees over bar
24 Power snatch (50/32.5 kg | 40/25 kg | 30/20 kg)
Time cap 12 mins