Gymnastic Strength
Warm up
Row 500 m
Then 2 rounds of
10 Air Squat
20 Mountain Climber
Supersets
4 sets of
10 Hanging Leg Raise
45 secs Wall sit
Strength 1
4 sets of
8 Front Rack Lunges (4 each leg)
8 Cal Row (sprint)
METCON
Warm Up
2 Mins of single unders
2 rounds of:
6 Snatch Pull
3 Power snatch
3 Pausing OH Squat
Snatch Complex
Every 2 mins x 5 sets
1 Power Snatch + 2 OH Squat
*building weight
Conditioning
AMRAP 10 mins [Adv | Int | Basic]
20 Double Unders | 40 single unders | jumping jack
8 Pull Up | banded pull up | ring rows
8 Overhead Squats (40/25 kg) | (30/20 kg) | (20/15 kg)