Gymnastic Strength
Warm up
2 Sets:
:30 Side plank hold (left)
:30 Side plank hold (Right)
10/10 Bicycle crunch
10 lying leg raise
6/6 Single arm ring rows
:30 rest between sets
Back and Biceps development
Superset 1
4 set of
6-8 Strict chin up
12 pendlay row (with moderate to heavy weight)
Supersets 2
3 Supersets:
12 Wall leaning DB hammer curls
12 Bent over DB flys
FINISHER (check mark)
9:00 EMOM (:50 sec of work/:10 sec of rest)
1 – Renegade rows
2 – Barbell curls
3 – KB Upright rows
METCON
Warm up
3 mins single unders
*every broken do 2 burpess
2 Rounds
10 PVC dislocation
10 Snatch Grip Deadlift
10 Hang power Snatch
10 knee raise
Circuit Strength
EMOM 8 mins (4 rounds)
Min 1 – 5 Snatch Grip Deadlift (constant weight at 75-80% of snatch, focus on form)
Min 2 – 5 strict Pull up + 10 Push up
Conditioning
Death by Power Snatch (Adv | Int | Basic)
Min 1: 15 Air Squat
Min 2: 15 Double Unders + 5 Power Snatch (40/25 kg | 30/20 kg | Empty bar)
*Add 1 Power snatch every round, and no rest minute. Your score is total rounds.
**(If you get through 15 DU + 15 P. Snatch – stop there)