Gymnastic Strength
Warm up
500 m row
2 rounds of
4/4 KB lunges
4 Jefferson curl
4 Muscle snatch
4 Snatch grip presses
Supersets 1
4 sets of
8 Hang Power Snatch
8/8 Goblet KB Bulgarian squat
Supersets 2
4 sets of
8 Overhead Squat
8/8 KB single leg deadlift
8/8 KB russian twist
METCON
Warm up
500 m row
Then 2 rounds of
8/8 single arm DB front rack Squat
8 inch worm
2 wall walk
2/2 single arm devil presses
Front Squat
EMOM 10 min:
2 Front Squats
start from 70% of 1 RM, then Build up weight for every minute to a heavy but with no risk of failing the rep
Conditioning
5 Rounds for time: [Adv | Int | Basic]
250 m Row
10 Alt Dumbbell Snatches [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 Handstand Push Up | elevated HSPU | hand release push up
Cap 15 min