Gymnastic Strength
Warm up
Row 500 m
Tabata Rowing
20 secs on : 10 secs off x 8 set
5/4 Cals
Supersets 1
4 sets of
3 wall walk
8m Burpees broad jump
Supersets 2
4 sets of
10 GHD Back extension
8 wall ball (focus on movement mechanism)
METCON
Warm up
Single unders 2 mins
2 rounds of
12 PVC dislocation
3 Muscle Snatch
3 Squat snatch
3 Hang squat Snatch
3 Overhead squat
12 Kipping
Squat Snatch Complex
every 3 mins x 5 sets
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*constant weight at 80-85% of 1 RM focus on technique consistency for those 5 sets, don’t drop the bar before finishing the complex
Conditioning
A. AMRAP 3 mins
3 Squat Snatch (40/25 kg)
3 Bar Muscle up | Burpee jumping pull up | Banded Pull up
rest 3 mins
B. AMRAP 3 mins
3 Squat snatch (50/30 kg)
3 Chest to bar pull up | C2B Banded pull up | hanging leg raise
rest 3 mins
C. AMRAP 3 mins
3 Squat Snatch (60/35 kg)
3 Pull up | banded pull up | Ring rows