Gymnastics Strength
warm up :
2 round
5 goodmorning
20s deadhang
10 ghd back extension
superset 1
4 set
6-8 wide pullup
superset 2
3 set
8/8single arm dumbble row
10 widegrip pendlay row
superset 3
3 set
8 romanian deadlift
10/10 alt dumbbell curl
METCON
Warm up
500 m row
2 Rounds:
10 Push up
10 Leg raise
5 Pausing Squat Clean
5 Push Press
Squat Clean and Jerk
Every 1:30x 8 set
Set 1-2) 5 Touch and Go Squat Clean and Jerk 65% RM
Set 3-5) 4 TnG Squat Clean and Jerk 70%
Set 6-8) 3 TnG Squat Clean and Jerk 75% RM
Conditioning
“Event 1 Try out”
With a partner, for time:
Buy in : 60/54/48 Cal Row (Elite) or 50/45/40 Cal Row (Open)
Then Accumulate
100 Thruster (40/27,5 kg | 30/20 kg | empty bar)
While non-working partner Dead Hang (elite) or KB Farmer Hold (2×24 kg/16 kg)