Gymnastic Strength
Warm up
6 mins easy Row/bike
then, 2 rounds of
5 Burpees
5 Inchworm
Supersets 1
4 sets of
4 Wide pull up
8/8 KB Single arm Thruster
Supersets 2
4 sets of
6 Close Grip Chin up
6 Overhead Squat
Cooling Down (optional)
6 mins easy Row
METCON
Warm up
500 m row
Then 2 rounds of
3 Muscle snatch
3 Power Snatch
3 Squat Snatch
3 Slow Pull Up
10 Kipping
Snatch
Every 2 mins x 6 mins
Round 1-3 – 1 Power Snatches + 1 Squat Snatch (moderate, touch and go) start from 60% RM
Round 4 – 6 – 1 Squat Snatch (build to heavy)
Conditioning
4 Rounds For time : [Adv | Int | Basic]
10 Box Jump over (60/50 cm) | (50/30 cm)| step up
8 Thruster (40/25 kg) | (30/20 kg) | empty bar
6 Pull Up | Banded Pull Up | Ring rows
Time cap 12 mins