Gymnastic Strength
Warm up
500 m row
2 rounds of
6 KB Swing
V-sit up
12 Air Squat
First EMOM 12 mins
mins 1 : 10-14 KB Swing
Mins 2 : 40 secs Wall sit
x 6 Sets
Second EMOM 12 mins
mins 1 : 8-12 Cal Row
Mins 2 : 40 Secs Plank
x 6 Sets
METCON
Warm Up
400 m run
2 rounds of:
3 Power Snatch
3 Squat Snatch with pause at bottom
3 EB Snatch Grip Press
6 Wall ball
Snatch Complex
Every 3 mins x 5 set
1 Power Snatch + 1 Squat Snatch + 2 OH Squat
*building weight, start from 50% of Snatch RM
Conditioning
For time [Adv | Int | Basic]
21-15-9
Wall Ball (9/7 kg | 7/5 kg | Medball thruster)
Power Snatch (40/25 kg | 30 kg/20 kg | 20/15 kg)
buy out : 400 m run
Time cap 12 mins