Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
5 Alt. DB Strict Press (each)
5 DB Front rack Squat
20 secs Mountain climbers
Interval cycling
On the 4:00 x 4 Sets:
200 m run
10 Box Jump | Step up
10 Air Squat
10 walking lunges
EMOM
EMOM 14 mins
mins 1 : 12-15 KB Swing
mins 2 : 12-15 Ab mat sit up
METCON
Warm Up
500 m row
2 rounds of:
8 Wall ball
8 Box jump
8 GHD sit up
Snatch Cycling
5 Sets:
5 unbroken Hang power Snatch
*Build the weight-Rest as needed between sets.
Conditioning
“Yoke’s Bday 11/9”
AMRAP 11 mins [Adv | Int | Basic]
9 Deadlift (40/25 kg) | (30/20 kg) | (20/15 kg)
9 Front Squat (40/25 kg) | (30/20 kg) | (20/15 kg)
9 Hang Power Snatch (40/25 kg) | (30/20 kg) | (20/15 kg)