Gymnastic Strength
Warm up
200 m run or 6 laps
2 sets of
30 secs hanging
8 Medball clean and jerk
EMOM 8 mins
70 single unders or 35 double unders
Supersets 1
3 sets of
8 Chin up
8 Diamond Push Up
Supersets 2
3 sets of
8 Barbell reverse Curl
8 Plate Tricep Extension
8 Push up
METCON
Warm up
400 m run
2 rounds of
12 PVC Dislocation
6 Muscle Snatch
6 Snatch Grip Press
6 Snatch Balance
6 OH lunges
Overhead Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps at 70%
Set 2: 8 Reps at 75%
Set 3: 6 Reps at 80%
Set 4: 4 Reps at 85%
Set 5: 2 Reps at 90%
*bar may be taken from the rack
Conditioning
5 Rounds for time [Adv | Int | Basic]
200 m run
10 lateral burpees over bar | stepping | burpees
3 Snatch [60/35 kg | 45/30 kg| empty bar]
Time cap 18 mins