Gymnastic Strength
Warm up
6 mins easy constant Run ( approx. 800 m run or 25 laps)
then, 2 rounds of
20 Mountain climber
10 Single arm Ring rows (5 reps each arm)
Barbell Supersets
5 sets of
5 Bench press
10 Single arm KB Row (5 reps each arm)
Gymnastic Supersets
8 sets of
5 pull ups
5 Ring Dips/Box / Push Up
Cooling Down (optional)
6 mins easy constant Run ( approx. 800 m run or 25 laps)
METCON
Warm up
Row 500 m
Then 2 rounds of
12 PVC dislocation
6 Burpees
3 x 3 Position of power snatch
Power snatch
every 2 mins x 5 set :
1 High Hang Power Snatch + 1 Hang Power snatch + 1 Power Snatch
*constant weight at 80-85% of 1 RM focus on technique consistency for those 5 sets, don’t drop the bar before finishing the complex
Conditioning
5 Rounds For time : [Adv | Int | Basic]
12 Burpees
12 Sit up
12 Alt. DB Snatch (22.5 kg/15 kg) | (17.5 kg/ 10 kg) | (12.5 kg | 7.5 kg)
Time cap 12 mins