Gymnastic Strength
Warm up
6 mins easy constant Row
then, 2 rounds of
8 Burpees
8 Pike push up
Presses Training
3 set of 5 rep Strict Press
–
3 set of 3 rep Push Press
–
3 set of 1 rep Push Jerk
Supersets
3 Sets of
3 Pausing Overhead Squat (3 secs pause at bottom)
10 Sandbag Burpees
30 secs of Hollow flutter kicks
METCON
Warm up
500 m row
Then 2 rounds of
10 Hollow Rock
3 x 3 Position of power clean
3 Pausing Front squat (pause 5 secs at bottom)
10 Worm walk
Power Clean
EMOM 12 min:
Set 1-6: 3 Power Cleans 65%
Set 7-12: 2 Power Cleans 65%+
Conditioning
AMRAP 12 min (Adv | Int | Basic)
12 SDHP (40/25 kg) | (30/20 kg) | KB SDHP (16/12 kg)
9 GHD Sit up | V-sit up | Sit up
3 Wall Walks | 3 scaled wall walks | 6 inch worm