METCON
Warm Up
AMRAP 5 mins
6 box step ups
6 Inchworm
6 Kang Squat
6 Cal Row
Every 1:30 secs x 7 sets
5 Pause Deadlifts
— pause 2 sec at the knee before finishing your rep at 60% of RM. do it unbroken
Metcon (Time)
AMRAP 12 mins:
30 Alt Hang DB snatch [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
30 box step ups (60/50 cm) no weight
30 Single DB S2OH [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
15/12 Cal Row or Bike
Gymnastic Strength
Warm up
2 rounds of
5 Deadlift
5 Upright row
5 Front Squat
10 Hollow rock
Squat clean
5-5-5-5-5
Supersets 1
3 set of
6/6 Tempo Bulgarian split squat (no weight, just a 3 secs decent)
60 m or 2 laps Double KB front rack carry
Superset 2
3-4 Sets:
6/6 single arm KB OHS
10 GHD sit up