METCON
Warm Up
2 Rounds:
200 m Row
8 Good morning
8 walking lunges
8 Burpees
8 EB Thruster
Metcon
10 Min AMRAP
10 KB Swing (16/12 kg)
10 Box Jump (60/50 cm)
Rest 3 mins
10 Min AMRAP
10 abmat sit up
10 Thrusters (30/20 kg)
Rest 3 mins
10 Min AMRAP
10 Burpees
10 Wall ball (7/5 kg)
Gymnastic Strength
Warm up
2 Rounds
8 Superman pulse with hold 10 secs in the last reps
3 x 3 Position of Squat clean
8 KB Swing
8 Squat Jump
Skill work (review)
Hand Stand Push up
work for 20mins, focus on full extension and speed under the bar
Odd Object movement
3-4 Sets
1 right KB Complex*
1 Left KB complex
*KB Complex = 5 Arm Swing + 4 Hang Clean + 3 Jerk + 2 Snatch
8 Double KB/DB OH Squat
12 GHD Reverse Hyper + 10 secs hold in the last reps