Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
3 slow pull up
3 wall walk
Supersets 1
3 sets of
5 Pull up
10 Push Up
15 secs Deep ring/box support hold
Supersets 2
3 sets of
8 Strict Press (at 70-75% RM)
4 close grip chin up with pause 3 secs at top
Cooling down (optional)
6 mins easy constant Row
METCON
Warm up
2 mins of single unders
Then 2 rounds of
5 EB snatch grip Upright row
5 Power Snatch
5 Hang Power Snatch
10 V-sit up
Power Clean Complex
Every 2 mins x 6 sets
1 reps Power Snatch
2 reps Hang Power Snatch
– Start at 65% of 1 RM Power Snatch and build up to todays heavy
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
3 Hang Power Snatch (50/35 kg) | (40/25 kg) | (30/20 kg)
6 Toes to bar
30 Double unders