Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 GHD sit up
10 Cossack Squat (5 each leg)
10 Single arm DB Strict Press
Supersets 1
4 sets of
8 Strict Press
8 Hip thruster
Supersets 2
4 sets of
8 Ring Dips
8 Front Squat
Supersets 3 (optional)
4 sets of
4 Heavy snatch pull (1 RM of your snatch or more)
15 Push up
METCON
Warm up
SIngle unders 3 mins
Then 2 rounds of
10 PVC dislocation
6 EB Muscle Snatch
6 EB Snatch Balance
6 EB Snatch Grip press
6 Burpees
Snatch Complex
5 sets of
1 Squat Snatch + 1 Hang Squat Snatch + 1 OH Squat
*build to heavy
Conditioning
For time : [Adv | Int | Basic]
1-2-3-4-5-6-7-8-9-10
Lateral Burpees over bar
Hang Squat Snatch [50/30 kg | 40/25 kg | 20/15 kg]
Time cap 16 mins