Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
1 mins Plank
10 Cossack Squat (5 each leg)
10 Single arm DB Strict Press
Power Snatch Technique
Practice for 10-15 mins
Supersets
4 sets of
8 Double DB Strict Press
8 Walking Front rack KB lunges
8 Ring/Box Dips
8 Front Squat
METCON
Warm up
SIngle unders 3 mins
Then 2 rounds of
6 EB Muscle clean
6 EB Front Squat
6 EB behind the neck Strict Press
6 Burpees
Hang Squat Clean and Jerk *
3-3-3-3-3
*can be from the block
Conditioning
Every 3 mins x 5 set: [Adv | Int | Basic]
30 Double-Unders | 60 Single unders | 30 Jumping Jack
15 Burpees
10 Front Squats (60/35 kg) | (40/25 kg) | (20/15 kg)
in the round, if you can finish below 3 mins, the remaining time is your rest time