Gymnastics Strength
warm up
300 m rowing
2 round
3 negative pullup
8 ring rows
8/8 plate halo
superset 1
4 set
8-10 pull up
6 muscle clean
superset 2
3 set
12 band face pull
10 elevate ring rows
superset 3
3 set
10 db lat pull over
7/7/7 barbell curl
METCON
Warm up
500 m row
2 Rounds:
10 Push up
10 Leg raise
5 Pausing Squat Clean
5 Push Press
Clean and Jerk Complex
Every 2:00 x 5 set
1 Clean + 2 Hang Clean + 1 Jerk
*start from your 75% RM clean and jerk then add weight
Conditioning
“Event 4 Try out”
Every 1:30 secs on / 1:30 secs off x 4 sets
4 Clean and Jerk (60/40 kg | 43/30 kg | 30/20 kg)
4 Toes to bar | Leg raise | sit up
4 wall walk | scaled wall walk | inch worm
in remaining time AMRAP wall ball (9/7 kg | 7/5 kg | medball thruster)