Gymnastic Strength
Warm up
Jumping Jack 1 mins
3 rounds of
20 mountain climber
5 hindu push up
*then review of doing good split jerk
Split Jerk
3 – 3 – 3 – 3 – 3
Supersets 2
3 sets of
8 Bench Press
8/8 Single leg glute bridge
8 Double DB arnold press
12 Hollow rock
Warm up
400 m run
Then 2 rounds of
6 Elbow rotation
6 EB Muscle Clean
6 EB Front Squat
6 EB Jerk
6 Burpees
Clean Complex
5 sets of
1 Power Clean+ 1 Hang Squat Clean+ 1 Jerk
*start from your 70% of your RM, build to heavy every set
Conditioning
For time
[Adv | Int | Basic]
400 m run or 13 laps
15 Power clean [50/35 kg | 40/25 kg | 30/20 kg]
10 HSPU | Push Press 40/25 kg | Push Press 30/20 kg]
60 Double unders | 120 Single Unders | 60 Jumping Jack
10 HSPU | Push Press 40/25 kg | Push Press 30/20 kg]
15 Power Clean [50/35 kg | 40/25 kg | 30/20 kg]
400 m run or 13 laps
Time cap 15 mins