Gymnastic Strength
warm up
2 round
8 Wall squat
12 Bench Dips
20 secs mountain climber
Overhead Lunges
4 sets
8 Reps Alternating
superset 1
3 set
8 Strict press
8 DB single arm rows
superset 2
3 set
4-8 Chin up
8/8 DB Triceps kicks back
Metcon
Warm up
500 m rows
2 rounds of
5 EB thruster
5 Strict press
5 pausing ring rows 5 secs
10 OH Plate sit up
*10 mins to load snatch weight to 70%
Circuit Strength
Every 2:00 mins x 6 sets
5 Push Press
5 strict pull up with pause at top
Conditioning
3 rounds of
20/16 Cal rows
15 Thruster (40/25 kg | 30/20 kg | Empty bar)
10 toes to bar | Leg raises | Sit up
Time cap 15 mins