Gymnastic Strength
Warm up
2 mins Jumping Jack
2 rounds of
2 wall walk
8/8 Alt. V-sit up
10 Pike Push up
Supersets 1
4 sets of
5 Push Jerk
10 GHD sit up
Supersets 2
4 sets of
5 Push Press
5 Ring dips
15 Hollow rock
METCON
Warm up
2 mins of single unders
Then 2 rounds of
10 Elbow Rotation
5 muscle clean + strict press
10 Good morning
5 Pausing front squat
Clean complex
EMOM 10 min:
1 Squat Clean+ 1 Hang squat Clean + 1 jerk
start from 70% of 1 RM, then Build up weight for every minute to a heavy but with no risk of failing the rep
Conditioning
For time [Adv | Int | Basic]
20 Thrusters (40/25 kg| 30/20 kg | empty bar)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the beginningg of each minute
Time cap 15 mins