Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Pull Up (Slow)

10 KB Deadlift

*then review of Power clean

 

Power Clean

3-3-3-3-3

 

Supersets

4 sets of

2-6 Chin Up/pull up*

    *Practice to do unassisted pull up (or very minimal assisted)

10 Bent over row

10 KB Gorilla row

1 Mins Plank

 

METCON

Warm up

2 mins of single unders

Then 2 rounds of

Try every movement 4 reps x 2 rounds

 

Conditioning

E6MOM for 36 min:

A. 6 min Amrap:

30 Double unders

20 Single arm Alternating Russian DB Swing (1*22.5/15 kg)

15 Abmat Sit Ups

10 Single arm Renegade Row (1*22.5/15 kg)

 

B. 6 min Amrap:

20/16 cal Row

15 Reverse Burpees

10 Single arm KB Thruster (5 each arm)

1 laps (30 m) Double Kettlebell Front Rack Carry (2*24/16 kg)

 

repeat 3 rounds