Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Pull Up (Slow)
10 Single Arm DB Row
Supersets 1
4 sets of
6 Pull up
8 DB Hammer curl
10 supinated grip Pendlay row
Supersets 2
4 sets of
6 Chin Up
8 Plate front raise
10 Upright Row
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Hang Power Snatch
3-3-3-3-3
Conditioning
3 rounds of [Adv | Int | Basic]
5 Hang Power Snatch [50/30kg | 40/25kg| empty bar]
10 HSPU | elevated HSPU | Pike Push up
15 Pull up | Banded Pull up | jumping Pull up
20 KB swing [24/16 kg| 16/12 kg| 12/8 kg}
Time cap 15 mins