METCON
Warm Up (No Measure)
5 mins AMRAP:
5 Snatch Grip RDL
4 Down Dog to Press Up
4/4 Reverse Lunge Steps
20 singles or DUs
*then squat snatch empty bar warm up
Squat Snatch
E2MOM x 4 mins
1 Snatch High Pull + 1 Above the Knee Power snatch + 1 Hang snatch from below the knee
into…
EMOM 3 mins
1 Squat Snatch – (increasing weight if you feel good )
*Start at about 50% of your 1rm and build over the 8 sets.
Metcon (Time)
4 Rounds for Time:
10 Push Ups | hand release push up | knee push up
20 DUs | 40 singles | 20 Jumping jack
Rest 1 Min:
4 Rounds For Time:
5 Burpee Box Jumps (60/50 cm | 50/30 cm | burpees only)
5/5 KB Farmers Hold Reverse Lunge Steps (2×24/16 kg | 16/12 kg | 12/8 kg)
Rest 1 Min:
4 Rounds For Time:
8 Box jumps (60/50 cm | 50/30 cm | step up)
8 Toe To Bar | V-sit up | ab mat sit up
Score is Total Time – 15 Min Cap
Gymnastic Strength
Warm up (corework)
Every :90 x 3
12 V-ups
15 Tuck crunch
20 sit-ups
Barbell hip thrust
4 Sets:
8 Barbell hip thrust
*Build weight over the 4 working sets
Supersets 1
3 set of
6/6 Deficit, Farmers hold Curtsy lunge
12 Medball Hamstring curls
Superset 2
3 Sets:
8 Close stance Landmine squats
20 Seated Calf Raises