Gymnastic Strength
Week 3 of 4
warm up
2 round
4/4 Jumping split squat
8 KB stiff leg deadlift
4/4 single arm ring rows
8 Pike push up
superset 1
3 round
10/10 Single arm db seated overhead press
12/12 Single Arm KB Deadstop Row
superset 2
3 round
8/8 Barbell Back Rack split Squat
8/8 Staggered Stance KB Romanian deadlift
superset 3
2 round
5-10 Chin up
8-15 Sphinx Push up
Metcon
Warm up
2 rounds of
15 double unders or 40 single unders
8 EB Muscle clean
8 EB Strict Press
8 EB Good morning
8 V-sit up
8 kipping
*prepare 10 mins for heavy clean
Heavy Power clean and jerk
Every 1:30 mins x 6 sets
1 Power clean and jerk
*start with 85-90% of your RM
Conditioning
AMRAP 12 mins
10 Toes to Bar | Knee to chest | sit up
15 KB Goblet squat (24/16 kg | 16/12 kg | 12/8 kg)
20 Double Unders | 10 double unders or 50 singles| 20 Jumping jack