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
12 Alt. KB Clean and Jerk
4 Man maker
Supersets 2
3 sets of
8 Pendlay row
8 Plate Hammer Curl
4 Toes to bar (or practice)
Cooling Down (optional)
6 mins easy constant Run ( approx. 800 m run or 25 laps)
METCON
Warm up
500 m row
Then 2 rounds of
2 Wall walk
2 Slow pull up
10 Abmat sit up
10 Push up
Gymnastic Skill
3 Rounds for quality:
5 Strict HSPU (or practice to HSPU), 10 Hollow Rock
5 Strict C2B Pull up, 10 GHD Sit Up
Conditioning
5 Rounds For time : [Adv | Int | Basic]
250 m row
5 HSPU
5 Toes To bar
Time cap 10 mins