Gymnastic Strength

Warm up

Row 500 m

3 sets of

5 Snatch grip upright row

5 Pausing Back Squat 

Supersets 1

4 sets of

6 Back Squat

12 V-sit up

Supersets 2

4 sets of

8 EB hang muscle snatch

8 Barbell/Dumbbell curl

10 GHD Sit up 

 

METCON

Warm up

Single unders 3 mins

2 rounds of

12 PVC Dislocation

6 Muscle Snatch

6 Snatch Grip Press

6 Snatch Balance

Squat Snatch

3-3-3-3-3 (building to heavy)

Conditioning

EMOM 16 mins [Adv | Int | Basic]

mins 1 : 6-10 Power Snatch  [50/30 kg | 40/25 kg| 20/15 kg]

mins 2 :  6-10 OH Squat [50/30 kg | 40/25 kg| 20/15 kg]

mins 3 : 8-12 HSPU | elevated HSPU | 12 Hand release push up

mins 4 : 8-12 Toes to bar | GHD sit up | knee to chest

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