Gymnastic Strength
Warm up
500 m row
2 rounds of
4/4 KB Tater
4 Jefferson curl
4 Muscle snatch
4 Snatch grip presses
Supersets 1
4 sets of
8 Hang Power Snatch
8 Ring Biceps Curl
Supersets 2
4 sets of
8 Behind the neck Snatch Grip Push Jerk
8/8 KB russian twist
12 KB SDHP
METCON
Warm up
500 m row
Then 2 rounds of
5 cluster
5 Behind the neck Snatch Grip Push Jerk
3/3 Single arm KB OHS
3 wall walk
Overhead Squat
EMOM 10 min:
2 Overhead Squats
start from 60% of 1 RM, then Build up weight for every minute to a heavy but with no risk of failing the rep
Conditioning
B’day WOD
For time:
Chapter 1 ‘Andrew’
38 Deadlift (40/25 kg)
38 Hang Power Clean
-then straight into-
Chapter 2 ‘Sasa’
25 Wallball
25 Cal Row
-then straight into-
Chapter 3 ‘steven’
33 KB swing (16/12 kg)
33 Single arm Hang KB Snatch
Time cap 16 mins
*athlete may start from whichever chapter