Gymnastic Strength
Warm up
2 Rounds
8 Push up
4/4 single arm DB push jerk
2 wall walk
20 secs mountain climber
Skill work (review)
Split jerk
work for 15 mins, focus on stability on feet firm position
Odd Object movement
3 Sets
100 m or 3 laps Sandbag Bear Hug Carry
10/10 Wall Facing HS Shoulder Taps (touch each side 10 reps)
Superset
3 Sets
5 Pausing Overhead Squat
5 evil wheel
METCON
Warm up
2 Round:
250 m Row
200 m run Or 6 laps
5/5 lateral box step up
10 Push up
5/5 single arm ring rows
Conditioning
4 rounds of:
400 m run or 50/40 cal row
40 Box Step up (60/50 cm)
30 KB SDHP (24/16 kg)
20 Hand Release Push Ups
10 Strict Pull up
Time cap 45 mins