Gymnastic Strength
Warm up
6 mins easy constant Run ( approx. 800 m run or 25 laps)
then, 2 rounds of
5 Burpees
5 Inchworm
Supersets 1
4 sets of
5 Tempo Snatch Grip Deadlifts (4 secs up, 4 secs down)
5 Pausing Narrow grip Bench Press (pause at bottom 3 secs)
Supersets 2
4 sets of
8 Burpee box Jump
8 Thruster
Cooling Down (optional)
6 mins easy constant Run ( approx. 800 m run or 25 laps)
METCON
Warm up
400 m run
Then 2 rounds of
6 EB Upright row
3 x 3 Position of squat clean
6 Burpees
6 Box jump
Squat Clean
3-3-3-3-3
at relatively same weight (80-85% of your 1 RM Squat clean)
1 secs pause at bottom, and fast up.
Conditioning
3 Rounds For time : [Adv | Int | Basic]
6 Burpee Box Jump (60/50 cm) | burpee step up | burpee
6 Squat Clean (60/35 kg) | (45/25kg) | empty bar
200 m run
Time cap 10 mins