Gymnastic Strength
Warm up
2 mins Jumping Jack
2 rounds of
10 Push up
10 Air Squat
10/10 Mountain climber
Supersets 1
4 sets of
20 Double DB Sumo Squat
10/10 DB Split squat
45 secs wall sit
Supersets 2
4 sets of
10 Narrow grip Bench press
10 Overhead Dumbbell Tricep Extension
METCON
Warm up
500 m row
Then 2 rounds of
10 Elbow Rotation
5 muscle clean + strict press
10 EB Front squat
5 Burpees
Clean
A, EMOM 6 min:
3 Hang Muscle Clean+3 Front Squats
Then
B, EMOM 6 min:
1 Hang Squat Clean
*build up weight
Conditioning
2 rounds of [Adv | Int | Basic]
AMRAP 5 mins
Buy in: 250 row or 500 m airbike or 200 m run
4 Right arm DB Devil Press ( 22.5/15 kg | 17.5/10 kg | 12.5kg | 7.5 kg)
4 Right arm DB Thrusters
4 Left Arm DB Devil Press
4 Left Arm DB Thrusters
Rest 2 min between amraps