Gymnastic Strength
Week 2 of 4
warm up
2 round
5 eb stiff leg deadlift
10 pushup
10 ringrow
5 box jump
deadlift
4 set 8 rep
front squat
4 set 15 rep
superset
3 round
8 seated barbell strict press
5 strict pull up or weighted
10 GHD situp
Metcon
Warm up
500 m row
2 rounds of
10 Kipping
10 straight leg deadlift
10 hang Muscle clean
5 pausing thruster
Heavy Squat Clean
Every 2:00 mins x 5 sets
1 Squat Clean
*start with 85% of your RM
Conditioning
Interval 2 mins on : 1 mins off x 4 sets
12 Thruster (40/25 kg | 30/20 kg | empty bar)
12 Toes to bar (9/7 kg | 7/5 kg | medbal thruster)
in remaining time AMRAP Burpees to target
*your score is your burpee