Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
5 kang Squat
10 GHD hip extension
5 slow back squat
10 Push up
Then, re-teaching of
– Deadlift movement
– Back Squat
– Strict press
Back Squat
10-5-3-1-1-3-5-10
Deadlift
10-5-3-1-1-3-5-10
Strict Press
10-5-3-1-1-3-5-10
*use heaviest load, Record your 1 RM
METCON
Warm up
400 m run
Then 2 rounds of
2 EB Thruster
2 EB Push press
2 Push Jerk
2 Split jerk
8 Single arm KB Hang Snatch
Weightlifting
Thruster + push press + push jerk + split jerk
1-1-1-1-1-1-1 reps
*A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Conditioning
3 Rounds for time: [Adv | Int | Basic]
400 m run or 13 laps
12 Single Arm Kettlebell Hang Snatches (24/16 kg) | (16/12 kg) | (12/8 kg)
12 Wall ball (9/7 kg) | (7/5 kg) | medball thruster
Time cap 12 mins