Gymnastic Strength
Warm up
3 Mins single unders
if broken do 3 Push up
2 sets of
10 PVC Dislocation
5 Snatch Pull
5 Pausing OH Squat
*then re-teaching snatch technique
Snatch Technique
5 Sets:
2 Hang Power Snatches + 2 Overhead Squat
*building weight
Bench Press
8-8-8-8
*building weight
Cardio
100 cal Rowing or 80 Cal ski or 60 cal Bike or 1.2k Run
METCON
Warm up
3 Mins single unders
if broken do 3 Push up
then 2 rounds of
5 Kang Sguat
10 KB Swing
10 GHD back extension
EMOM Deadlift
Every min x 10 min
2 Deadlift at 150% BW
Conditioning
For Time: [Adv | Int | Basic]
50 Double Unders*, 25 KB swing (24/16 kg | 16/12 kg | 12/8 kg)
50 Double Unders, 25 Deadlift (80/50 kg) | (60/35 kg | (40/25 kg)
50 Double Unders, 25 Cal Row
50 Double Unders, 25 Deadlift (80/50 kg) | (60/35 kg | (40/25 kg)
50 Double Unders, 25 KB swing (24/16 kg | 16/12 kg | 12/8 kg)
Time cap 20 mins
*Intermediate do 125 Singles and Basic do 50 Jumping Jack