Gymnastic Strength
Warm up
400 m run
2 sets of
3 Pausing Pull up (pause 3 secs at top)
10 Push up
Super sets 1
4 sets of
8 Biceps Curl
8 Diamond Push up
Super sets 2
4 sets of
8 Head Banger chin up
8 Ring Dips or practice 10 secs of ring Support or 8 Box Dips
Overload (optional)
Accumulate 40 strict pull up
METCON
Warm up
400 m row
Then 2 rounds of
3 slow snatch Grip deadlift
12 GHD back extension
3 Power snatch + Overhead Squat
12 Kipping
Snatch Grip Deadlift
3-3-3-3-3
*building weight, every after sets do 12 GHD Sit up
Conditioning
AMRAP 10 mins: [Adv | Int | Basic]
4 Power Snatches, 50/30 kg
6 Toes-to-bar
8 Box Jump Overs, 60/50 cm