Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 Hollow rock
10 Cossack Squat (5 each leg)
5 Burpees
Supersets 1
4 sets of
8 Strict Press
8 Walking Front rack lunges
4 Evil wheel
Supersets 2
4 sets of
8 Box Dips
8 Front Squat
1 mins Plank
METCON
Warm up
Single unders 3 mins
2 rounds of
12 PVC Dislocation
6 Muscle Snatch
6 Snatch Grip Press
6 Snatch Balance
6 Cossack Squat
Squat Snatch
3-3-3-3-3 (building to heavy)
Conditioning
EMOM 15 mins [Adv | Int | Basic]
mins 1 : 8 Power Snatch [50/30 kg | 40/25 kg| 20/15 kg]
mins 2 : 8 OH Squat [50/30 kg | 40/25 kg| 20/15 kg]
mins 3 : 8 Pistol Squat | Assisted/box Pistol Squat | Air Squat