Gymnastic Strength
warm up
2 round
5 Muscle Snatch
5 OH Squat
5 Snatch Jerk
5 Worm Walk
Snatch complex
6 set
3 Squat Snatch + 3 OH Squat
*increasing in weight start from 60% of your RM
superset 1
3 set
6/6 Asymmetry Strict Press
10 DB Fly
superset 3
3 set
6/6 Asymetry Deadlift
6-10 Half up pull up
Metcon
Warm up
500 m row
2 rounds of
5 Jumping EB back Squat
5 Push press
2 Pausing Pull up at top
2 wall walk
Thruster
every 2:00 mins x 6 sets
3 Heavy Thruster
*start from your 60% of your C n J RM
Conditioning
For time:
30 Pull Up | Banded Pull up | ring rows
25 Thruster (40/25 kg | 30/20 kg | empty bar)
20 Alt. Barbell Front Rack Lunge
15/12 Calories row
Time cap 12 mins