METCON
Warm up
500 m of row
2 Rounds:
10 V-sit up
10 EB Elbow rotation
10 EB Stiff leg deadlift
6 Muscle clean + Strict press
4 burpees
Power Clean complex
every 2:00 x 6 Sets
3 Clean Pull + 2 power clean
*Start @ 50% of RM & increase the weight
Conditioning
Synchro work
With a partner, for time:
60 Wall ball (for shared) (9/7kg | 7/5kg | medball thruster)
50 Synchronize Kettlebell swing
40 Synchronize Leg raise
30 Synchronize Power Clean (60/40 kg | 45/30 kg | 30/20 kg)
20 wall walk (for shared)
Time cap 16 mins
Gymnastics Strength
warm up
2 round
5 slow pushup
10 pvc dislocation
10 band pull apart
superset 1
3set
10 bench press
10 lateral raise
superset 2
3set
10 seated dumbell press
12 weighted bench dips
superset 3
12 diamond pushup
10 db extension