Gymnastic Strength
warm up
2 round
8 Zombie Squat
8 EB Upright rows
8 Leg raise
Front Squat
4 sets
8 Reps at 70% RM
superset 2
2 set
20 Lateral raise
20 Bent over rows
superset 3
3 set
10/10 Alt. hammer curl
15 Bench Dips
Metcon
Warm up
2 rounds of
5 Snatch pull
5 pausing hang squat Snatch
5 Burpees
5/5 Alt-v ups
*10 mins to load snatch weight to 70%
Squat Snatch
Every 2:00 mins x 6 sets
set 1-2 : 3 reps of Squat Snatch at 70%
set 3-4 : 2 reps of Squat Snatch at 80%
set 5-6 : 1 reps of Squat clean at 90%
Conditioning
EMOM 3 mins x 3 sets, rest 2 mins in between sets
min 1 : AMRAP Alt. SA DB Hang Power Snatch (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
min 2 : AMRAP Box jump over | Step up over | Air Squat
Min 3 : AMRAP Plate OH Sit up (15/10 kg | 10/5kg | 5/no weight)