Gymnastic Strength
Warm up
400 m run
2 rounds of
10 PVC Dislocation
5 Push up
5 Inch worm
5 Wall facing squat
Shuttle run
6 sets of
Mins 1 : 6 shuttle run
Mins 2: rest
Overhead Squat
5-5-5-5-5
*after each set, do
5 one arm ring rows (each arm)
5 Ring dips/push up/ bench dips
METCON
Warm Up
500 m Row
2 rounds of:
3 x 3 Position of Squat snatch
30 secs handstand hold/plank
6 One arm DB Push Press
6 Inchworm
Snatch
Every 2 mins x 5 set
3 Hang Squat Snatch
*at around from 70-80% of Snatch RM
Conditioning
AMRAP 10 mins [Adv | Int | Basic]
6 HSPU | Elevated HSPU | Push Up
8 Alt. DB Snatch [22.5/15 kg] | [15/10 kg] | [10/5 kg]
12 Cal Row