Gymnastic Strength
Warm up
Row 500 m
3 sets of
5 Inch worm
10 Air Squat
EMOM 8 mins
8 Burpees
Supersets 1
4 sets of
8 Power Clean
8 Front Squat
Supersets 2
4 sets of
8 Push Jerk
6 Overhead Squat
METCON
Warm up
Single unders 3 mins
2 rounds of
12 Elbow Rotation
3 High Clean pull
3 Power clean
3 Pausing front squat
3 Push jerk
Clean technique
Every the 3:00 x 5 Rounds
2 Power Cleans
2 Front Squats
2 Push Jerks
Conditioning
For Time [Adv | Int | Basic]
6 rounds of
6 Hang Power Clean [60/35 kg | 40/25 kg | 20/15 kg]
6 Burpees
6 Pull up | 7 SDHP (40/25 kg) | Ring rows
6 Wall ball [9/7 kg | 7/5 kg | medball thruster]
Time cap 15 mins