METCON
Warm up
500 m rows
2 Rounds:
6 Slow Good morning
6 Wide grip upright rows
6 Behind the neck strict press
6 Pogo Burpees
Push and Pull
EMOM 10:00
Odd mins : 3 Push jerks*
Even mins : 8-12 KB Upright rows
*increasing in weight
Conditioning
AMRAP 15 mins, with a partner
| 24 Double unders (shared) | 60 single unders | 24 Jumping jack | ||
| 12 Synchro Box Jump over | step up over | air squat | ||
| 8 Synchro Hang Power Snatch (40/27.5 kg | 30/20 kg | empty bar) | ||
| 12 Synchro Lateral Burpee over bar | step over | burpees | ||
| 8 Pull up (shared) | jumping Pull up | ring rows | ||
Gymnastic strength
Warm up
2 round
3 wall walk
10 OH plate sit up
15 Plate front raise
Chest and Triceps
superset 1
10 incline dumbell benchpress
10 incline db chestfly
superset 2
8 strict press
6-8 weighted dips
superset 3
10 upright row
8/8 one arm triceps extension