Gymnastic strength
Warm up
2 sets of
5 push up + renegade rows
10 Strict Knee raises
5 worm walk
10 Plate OH Sit up
Chest and Back
Superset 1
3 set of
10 Bench Press
10 DB close grip row
Supersets 2
3 sets of
10 Floor DB Fly
10 Incline DB Row
Supersets 3
3 sets of
10/10 Alt. DB Strict Press
6-10 Strict Pull up
30 secs of handstand hold
Metcon
Warm up
2 sets of
10 Bar Elbow rotation
5 Muscle clean + Strict press
5 pausing front squat
5 Push jerk (pause at catching position)
5 burpees
3 slow pull up
Snatch complex
Every 2:00 x 6 Sets
1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press + 1 Split Jerk
*Must Complete Complex Unbroken
Conditioning
3 Rounds For Times:
8/8 Single arm (right/left) DB Hang Power C n J (22.5/15 kg | 15/10 kg | 10/5 kg)
10 Pull up | Banded Pull up | Ring rows
12 Burpees
Time cap 12 mins