Gymnastic Strength
Warm up
3 rounds of
10/10 single leg hip thrust
12/12 Calf raises on plate
Supersets
4 sets of
8 Deadlift
8 Double DB Step up
8 Glute Bridge walk out
Core maintenance
4 sets of
12 Plank Knee tucks
6 evil wheel
METCON
Warm up
500 m of row
Then 2 rounds of
3 x 3 Position of power clean
6/6 world’s greatest stretch
10/10 Lateral step up
Power Clean
3-3-3-3-3-3
Build to heavy
Pistol Squat Practice
work for 10 mins
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
8 Hang Power Clean (60/35 kg | 40/25 kg | empty bar)
12 Pistol Squats | assisted pistol squat | Cossack squat
16 Box Jump (60/50 cm | 50/30 cm | step up)