Gymnastic strength
Warm up
2 sets of
5 slow push up
10 Strict Knee raises
5 slow ring rowz
10 seated leg lifts
Chest and Back
Superset 1
3 set of
10 Bench Press
10 Bent over fly
Supersets 2
3 sets of
10 Seated Strict press
10/10 Single ar DB row
Supersets 3
3 sets of
10 incline Hex Presses
10 incline DB Fly
4 pausing pull up
Metcon
Warm up
400m run
2 sets of
5 squat Jump
5 Snatch deadlift
5 Muscle snatch
3 behind the neck snatch grip press
3 slow pull up
Snatch complex
Every 1:30x 8 set
Set 1-4:
1 Snatch pull + 1 Power Snatch + 2 Hang power Snatch
Set 5-8
1 Snatch Pull + 1 Power Snatch
Conditioning
AMRAP 12 mins
Buy in: 400 m run
Ascending ladder of:
2 Hang Power Snatch (40/25kg | 30/20 kg | empty bar)
2 Box Jump overs | step up over | air squat
2 Pull Ups | banded pull up | ring rows
4 Hang Power Snatch
4 Box Jump overs
4 Pull Ups
*add 2 reps to each round for the 12 minutes….