Gymnastic Strength
Warm up
500 m row
2 rounds of
3 pull up with pause at top
8 Knee to chest with pause
10 EB Bent over row
Supersets 1
4 sets of
5 Wide grip Pull up
10 Upright row
15 Feet elevated ring rows
Supersets 2
4 sets of
10 Stiff leg deadlift
15 Tuck ups
METCON
Warm up
500 m row
Then 2 rounds of
10 Kipping
10 PVC dislocation
5 Muscle snatch
3×3 Position of squat snatch
Snatch Complex
A, EMOM 6 min:
1 High Hang Squat snatch + 1 Hang Squat Snatch + 1 Overhead Squat
* at moderate weight focus on technique and succeeding the lift
Then
B, EMOM 6 min:
1 Squat Snatch
*build up weight
Conditioning
6 rounds of [Adv | Int | Basic]
6 Box Jump Over (60/50 cm) | (50/30 cm) | step over
6 Hang Squat Snatch (40/25 kg) | (30/20 kg) | Empty bar
6 Pull up | Banded Pull up | Ring rows
Time cap 12 mins