Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
10 Good morning
3 wall walk
Supersets 1
3 sets of
10 Deadlift (at 65-75% RM)
15 Secs Ring/Box Support Hold
Supersets 2
3 sets of
10 Strict Press (at 70-75% RM)
30 Secs bar hang
Cooling down (optional)
6 mins easy constant Row
METCON
Warm up
2 mins of single unders
Then 2 rounds of
5 EB Upright row
5 Power clean
5 Hang Power clean
5 Strict Press
5 Reverse burpee
Power Clean Complex
Every 2 mins x 6 sets
1 reps Power Clean
2 reps Hang Power Clean
– Start at 75% of 1 RM Power Clean and build up to todays heavy
Conditioning
4 rounds for Time [Adv | Int | Basic]
10 Hang Power Clean (50/35 kg) | (40/25 kg) | (30/20 kg)
10 HSPU | elevated HSPU | Push Press (30/20 kg)
10 Reverse Burpee | Jump Squat
Time cap 12 mins