Buy In Gymnastic Warm Up Every Day (session 1 and 2)
Strength
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1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec 2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.
MetCon 10 minute AMRAP of:6 HSPU (6″/4″ deficit) 30 (steps) BB Walking Lunges (front rack) 95/65# 60 Double-UndersDay 2
Gymnastic Warm Up Strength Squat clean thruster gauntlet – top of every minute perform 20 double unders. Men start @ 135 women start @ 95#, men go up by 10#, women 5#. MetCon: 35 DL @ 85%1rm 35 burpees 12 power cleans @ 225/135 35 box jumps, 30″Day 3
Buy IN Gymnastic Warm Up Strength A1.5 x5 Flat Bench A2. 3 x 10 Towel Pull UPs1a) 3X10 Weighted GHD – medium/heavy rest 45 sec. 1b) 3XME UB TTB – rest 45 sec.Met Con For time: 50 kb snatch @ 55/35# *alt. every 5 reps 25 burpees 700m row 25 burpees Day 4 Gymnastic Warm Up Strength A.Sumo DL cluster, 1.1.1.1 x 3, rest 15 sec., rest 2 minutesB.1 Russian kb swing, *heavy, 4 x 15-20, rest 60 seconds B.2 Weighted Dip, 4 x 4-6, rest 60 sec Met Con Row 500m 30 Pistols (alternating) 20 Push Press @ 115/75# Row 500m 20 Pistols (alternating) 15 Push Press @ 115/75# Row 500m 10 Pistols (alternating) 10 Push Press @ 115/75#
