Gymnastic Strength
warm up
2 round
5 Muscle clean
5 Front Squat
5 Strict press
5/5 Alt jumping lunges
Pausing Back Squat
6 set
3 Back Squat
superset 1
3 set
10/10 Barbell Bulgarian deadlift
8/8 DB Renegade row
superset 2
3 set
5 Push Press
5/5 Dual DB Box step up
Metcon
Warm up
500 m row
2 rounds of
5 Muscle Snatch
5 Behind the neck Snatch Press
5 slow good morning
5/5 EB Alt jumping lunges
Snatch capacity
every 2:00 mins x 6 sets
25 Double unders / 60 single unders
3 Power Snatch (at 70-75% of your RM)
Conditioning
10-8-6-4-2 Reps;
Single Arm DB Hang Snatch (Right) (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
Single Arm DB Hang Snatch (Left) (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
Box Jump Over | Step up over | Air Squat
*250/200 m row after each set, including the last one
Time cap 12 mins