Gymnastic Strength
Warm up
4 sets:
12 seated leg lifts
24 Alt-v ups
Rest :30 between rounds
Back and Biceps development
Wide Grip Pull Ups
4 set
8-12 Wide Pull up
*if needed, use band to reach minimum 8 reps of unbroken reps
Supersets 1
3 Supersets:
10/10 Single Arm DB Chainsaw Rows
12 DB lat pull overs
Super set 2
3 rounds of
6-8 Barbell curls (with 3 secs lower)
15 Banded Face Pulls
15 Band Pull apart
METCON
Warm up
5 Min AMRAP:
5 cal row
5 Burpees
5 Pausing Behind The neck Snatch grip Press
5 Muscle Snatch+ Pausing OH Squat
5 Kipping
1 wall walk
Clean
EMOM x 8 Min :
Min 1-4:
1 Above the Knee Hang Power Snatch+ 1 Above the Knee Hang (Squat) Snatch
MIn 4-8:
1 Power Snatch+ 1 Squat Snatch
*increase weight as able over the 8 Sets
*Focus on exploding up, with a vertical drive during the ‘power Snatch, then speed under the bar during the ‘squat Snatch’.
Conditioning
Every 3:00 x 4 Rounds
15/12 Cal Row
12 KB Goblet Squats (24/16 kg |16/12 kg | 12/8 kg)
9 Pull Ups | Banded pull up |Ring rows
6 V-Ups | Tuck up | sit up
*score is the slowest time among those sets