Gymnastic strength

Warm up

Row 500 m

3 sets of

3 chin Up (Slow)

10 Air Squat

Supersets 1

3 sets of

8 Good Morning

8 Chin up

8 GHD Sit up

Supersets 2

3 sets of

8m Front rack barbell walking lunges

8 Hanging leg raise

8 KB Upright Row

 

METCON

Warm up

Dynamic stretching

Conditioning

In 30 mins:

500 single unders

100 Cal Row

75 Abmat sit up 

50 Cal bike

 

then, in remaining time 

Max reps of box step up

 

Your score is your step up reps

 

Oly. Weightlifting

Warm up:
Pull up hookgrip snatch 5rep x 3set
Muscle snatch 5rep x 3set
Overhead Squat 5rep x 3set

1. Snatch + overhead squat
3 +2 rep x 3 set 80%
2 +2 rep x 2 set 90 %
1 +2 rep x 3 set 95%

2. Pull snatch
3 rep x 3 set 80%
2 rep x 3 set 90%

3. Pull up
5rep x 4 set