Gymnastic Strength
Warm up
2 mins jumping jack
2 rounds of
10 Hollow rock
5/5 Cossack squats
10/10 Walking lunges
A. Supersets 1
4 Rounds
4 Front Squat (2-Second Pause) at 70%
10 Tuck Ups
B. Supersets 2
3 Rounds (For Quality)
10/10 Weighted Russian Twists
10 Barbell Biceps curl
20 Abmat Sit-Ups
C. Snatch (optional)
Practice for Squat Snatch, followed by:
EMOM 10
(Every minute on the minute for 12 minutes)
1 Pause Squat Snatch (2 second pause at the knee) at 70% of your RM
METCON
Warm up
500 row
Then try every movement 5 reps x 2 rounds
A. Conditioning
EMOM 25 (Adv | Int | Basic)
(Every minute on the minute for 25 minutes)
Min 1: 8-14 SDHP (40/25 kg) | (30/20 kg) | (20/15 kg)
Min 2: 8-14 Thrusters (40/25 kg) | (30/20 kg) | (20/15 kg)
Min 3: 8-14 Pull-Ups
Min 4: 8-14 Hand release Push up
Min 5: 30 secs Plank
Adjust reps and weight as necessary to ensure you have at least 15 seconds of rest each minute.