Gymnastic Strength
warm up
2 round
6 Glute Bridge w/pause at top
6 Diamond Push up
6 barbell upright rows
6 burpees
Hip Thrust
4 set
10 Hip Thrust
*start from 80% RM
superset 1
3 set
10 Incline DB Bench Press
10 Bent Over row
superset 2
3 set
8 DB Hammer Curl
12 Plate Overhead Triceps Extension
Metcon
Warm up
2 rounds of
20 Jumping Jack
5 Snatch Pull
5 Hang Muscle snatch
5 Pausing OH Squat
10 GHD Back Extension
*10 mins to build your Snatch to 70%
Snatch
3 reps x 1 set 70%
2 reps x 1 set 80%
1 reps x 2 set 90%
1 reps x 3 set 95%
Conditioning
EMOM 4 mins x 2 Sets; Rest 3:00 Minutes Between l Sets
Min 1 : AMRAP Pull Up | SDHP | Ring rows
Min 2 : AMRAP Power Snatch (40/25 kg | 30/20 kg | empty bar)
Min 3 : AMRAP Box Jump Over | Step up over
Min 4: AMRAP Back Squat
Min 5-7 (rest) 3:00 Minutes: Rest
Min 8: AMRAP Back Squat
Min 9 : AMRAP Box Jump Over
Min 10 : AMRAP Power Snatch
Min 11 : AMRAP Pull Up
your score is the total reps