1 June 2022

Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

1 mins Plank

10 Cossack Squat (5 each leg)

10 Single arm DB Strict Press

Supersets 1 

4 sets of

8 Strict Press

8 Walking Front rack lunges

Supersets 2 

4 sets of

8 Box Dips

8 Front Squat

Supersets 3 (optional)

4 sets of

4 Heavy clean pull (1 RM of your clean or more)

8 Evil wheel

 

METCON

Warm up

SIngle unders 3 mins

Then 2 rounds of

10 Elbow Rotation

6 EB Muscle Clean

6 EB Front Squat

6 EB Behind the neck strict Press

6 Burpees

 

Squat Clean and Jerk 

3-3-3-3-3

Conditioning

For time : [Adv | Int | Basic]

30 Double Unders | 60 Single unders | 30 Jumping Jack

10 Clean and Jerks (50/30 kg) |  (40/25 kg) | Double DB Clean and jerk (2×10/2×5 Kg)

30 Double Unders | 60 Single unders | 30 Jumping Jack

10 Clean and Jerks (60/35 kg) | (50/30 kg) | Double DB Clean and jerk (2×10/2×5 Kg)

30 Double Unders | 60 Single unders | 30 Jumping Jack

10 Clean and Jerks (70/45 kg) | (60/35 kg) | Double DB Clean and jerk (2×12.5/2×7.5 Kg)

30 Double Unders | 60 Single unders | 30 Jumping Jack

10 Clean and Jerks (80/50 kg) | (70/45 kg) | Double DB Clean and jerk (2×12.5/2×7.5 Kg)

 

Time cap 16 mins