Gymnastic Strength
Week 2 of 4
Warm up
2 round
10 zombie squat
10 eb stiff leg deadlift
20 wall leaning calf
front squat
4 set 10 rep
superset 1
3 round
6/6 db one leg deadlift
6/6 db lateral lunges
superset 2
3 round
10 sissy squat
6 goodmorning
METCON
Warm up
500 m row
2 Rounds:
10 Behind the neck push press
5 kang squat
10 Squatting EB elbow rotation
5 muscle clean
Clean Complex
Every 1:45 x 8 sets
1 Power Clean + 1 Hang Squat clean + 1 Front Squat + 1 Jerk
*increase weight up to 75%-80% of your 1 RM Clean and Jerk
Conditioning
3 Rounds For Times:
12/9 Cal row
10 Alt. Front rack lunges (55/35 kg | 40/25 kg | empty bar)
8 Power Clean and Jerk (55/35 kg | 40/25 kg | empty bar)
6 Burpee Box Jumps (24/20)
Time cap 12 mins