Warm up
500 m of row
2 Rounds:
10 EB Elbow rotation
10 EB Stiff leg deadlift
10 V-sit up
6 Muscle clean + Strict press
4 burpees
Clean Volume
every 2:00 x 6 Sets
5 Power Clean and Jerk (touch and Go)
*Start @ 40% of RM & increase the weight *don’t drop the bar before completion
Conditioning
EMOM 15 mins
min 1 : 12/9 Cal row
Min 2 : Max reps Burpee Toes to bar | Burpee Knee to chest | Burpee to target
Min 3 : 3 Power clean and Jerk (70/45 kg | 50/30 kg | 30/20 kg)
*your score is the burpees toes to bar total reps
Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Plate Front raise
10 Hanging leg raise
10 Bench Dips
30 secs Mountain climber
Chest/ Upper Day development
Superset 1
3 set of
10 DB Bench Press
10 Barbell landmine press
Supersets 2
3 sets of
12 Maltese raise
8 Strict Press
Supersets 3
3 sets of
10 Seated Lateral raise
10 DB floor chest fly
10 Ring Push up