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GYMNASTICS +WEIGHTLIFTING

WU

EMOM 12

:40 Samson stretch

:40 knee push-ups

:40 stiff-leg-deadlift (empty bar)

:40 scap pull-ups

:40 stiff-leg-muscle snatch (empty bar)

:40 push-ups

STRENGTH

Snatch

4 x 5

-Build in Snatch load each round to working weight.

CONDITIONING

FOR TIME:

3x

30 push-ups

20 kipping pull-ups / Sc: banded

10 Snatches / Sc: DB snatch


Post-workout: (ABS)

4x :

10 V-ups

10 supine toe touches

10 lying leg raises

– Rest 1’

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