Gymnastic Strength
Week 4 of 4
Warm up
2 round
30 secs deadhang
10 GHD back extention
3 slow chin up
Pausing pull up
4 set 4-8 rep
*pause at the top for 2 secs
superset 1
3 set
8 pendlay row
12 weighted GHD back extention
superset 2
3 set
15 band face pull
8/8 meadows rows
10 zottman curl
METCON
Warm up\
2 mins Double unders
2 Rounds:
10 PVC dislocation
10 PVC sotts press
3×3 Position of Squat Snatch
10 Good morning
Snatch Complex
Every 2:00 x 6 sets
1 Snatch pull + 1 Squat Snatch from below the knee + 1 Snatch + 1 OHS
Conditioning
2 Rounds:
20 Wall-balls (9/7 kg | 7/5 kg | medball thruster)
10 Power snatch (45/30 kg | 30/20 kg | Plate G2OH 15/10 kg)
Rest 1:00
2 Rounds:
40 Double unders | 75 singles or 20 DU | 40 Jumping jack
10 OH Squat (45/30 kg | 30/20 kg | Plate goblet Squat 15/10 kg)
Time cap 12 mins