Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

12 Overhead Plate lunges (6 each leg)

12 Front Plate raise

 

*then specific technique review for Squat snatch

Squat Snatch

3-3-3-3-3

*constant weight at 70-75% of RM

 

Core Super set

3 Rounds of

12 GHD sit up

12 V-sit up

12 Hanging leg raise

 

METCON

Warm up

2 rounds of

8 Burpees

12 Kipping

8 Pausing Overhead Squat

12 Push up or 6 Ring dips

8 Overhead Plate sit up

 

-mobility and load preparation for squat snatch and muscle up-

 

‘Benchmarking 1’

10 mins Regime (Complex lifting and gymnastic)

 

‘Amanda’

9-7-5

Bar Muscle Up | Chest to Bar | Banded Pull Up

Squat snatch (60/40 kg) | (50/32.5 kg) | Overhead Squat (empty bar)

 

Time cap 12 mins