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

 

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *