Gymnastic Strength
Warm up
Row 500 m
3 sets of
2 wall walk
8 EB goodmorning
8 Air Squat
Supersets 1
4 sets of
6 Back Squat
12 V-sit up
Supersets 2
4 sets of
8 EB hang muscle snatch
8 Barbell/Dumbbell curl
10 GHD Sit up
METCON
Warm up
Single unders 3 mins
2 rounds of
12 PVC Dislocation
6 Muscle Snatch
6 Snatch Grip Press
6 Snatch Balance
Squat Snatch
3-3-3-3-3 (building to heavy)
Conditioning
EMOM 16 mins [Adv | Int | Basic]
mins 1 : 6 Power Snatch [50/30 kg | 40/25 kg| 20/15 kg]
mins 2 : 6 OH Squat [50/30 kg | 40/25 kg| 20/15 kg]
mins 3 : 6 HSPU | elevated HSPU | 12 Hand release push up
mins 4 : 6 Toes to bar | GHD sit up | knee to chest