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
EMOM 8 mins
16 KB swing
Supersets 1
3 sets of
8 Behind the neck Strict Press
8 Back rack lunges
Supersets 2
3 sets of
5 Strict HSPU or Box pike push up
10 Hip thrust
METCON
Warm up
SIngle unders 2 mins
Then 2 rounds of
12 PVC dislocation
4 EB Muscle Snatch + Snatch balance
4 EB Hang Power Snatch + Overhead squat
Snatch Complex
On the 3:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
*increasing in weight
Conditioning
For time : [Adv | Int | Basic]
21-15-9
Hang Power Snatch (33/20 kg| 25/15 kg | Plate Ground to OH)
Thrusters (33/20 kg| 25/15 kg | Plate Thruster)
*begin with 4 burpees and then every mins 4 burpees
Time cap 12 mins