Gymnastic Strength
Week 1 of 4
warm up
2 round
5 burpee
5/5 lunges
10 ring row
superset 1
3 round
10 db seated shoulder press
6 chin up
superset 2
3 round
6/6 db elevated reverse lunges
8/8 barbell staggered stance deadlift
superset 3
3 round
10 Push up
8/8 Single arm ring rows
Metcon
Warm up
2 rounds of
2 Wall walk
10 Clean high pull
5 Pausing Front Squat
10 Squatting elbow rotation
5 split/dip position strict press
Heavy Clean and Jerk
Every 2:30 mins x 5 sets
1 Clean and Jerk
*start with 85-90% of your RM
Conditioning
21-15-9:
Power Clean (50/30 kg | 40/25 kg | 30/20 kg)
HSPU | elevated HSPU | Push Press
time cap 12 mins