METCON
Warm up
2mins of single unders
2 Rounds:
10 Knee to chest
10 PVC DIslocation
5 snatch Pulls
5 Behind the neck Snatch grip Push Press
5 Pausing OH Squat
Snatch
EMOM 10:00 at constant weight, alternating between
min 1: 5 Snatch pulls (70-75% of 1rm)
min 2: 2 Squat Snatch
Conditioning
12-10-8-6-2
Toes to Bar | Leg raise | Abmat sit up
Alt. DB Snatch (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
Wall ball ( (9/7kg | 7/5kg | medball thruster)
Time cap 10 mins
Gymnastic strength
Warm up
2 sets of
2 round
5 pausing front squat
10 glute bridge
5/5 lunges
Leg Day
Clean Works
every 1:30 x 6 set
5 Clean Pulls at (80-85% of Clean RM)
Lunges
every 2:00 x 5 set
6/6 back rack lunges
Superset
3 set
12 no lockout kb goblet squat
4 Pausing OH Squat