Gymnastic Strength

Warm up

2 mins Jumping Jack

2 rounds of

20 Mountain Climber

10 Alt. V-sit up

EMOM 12 mins

Odd mins : 8-12 EB SDHP +  8-12 EB Push Press

Even mins : rest

Supersets 

4 Sets of

8 Barbell Bent over Row

8 Pull up

6-12 Push up

METCON

Warm up

 

500 m row

 

Then 2 rounds of

12 Good morning

6 Burpees

12 Walking lunges

1 mins plank

 

Power Snatch 

3-3-3-3-3

*start from 65% of RM then add weight

 

Conditioning

AMRAP 12 mins  [Adv | Int | Basic]

 

8 Power Snatch [40/25 kg | 30/15 kg] KB 12/8 kg]

12 Box Jump  [60/50 cm | 50/30* cm | step up]