Gymnastic Strength
Week 4 of 4
Full Body day
warm up
2 round
5/5 single arm ringrow
5 burpee
10 zombie squat
front squat
4 set
8 rep at 65% of your RM
superset 1
3 set
8/8 single arm db row
10 strict press
superset 2
3 set
10 hip trust
12 diamond pushup
Metcon
Warm up
500 m row
2 rounds of
5 EB Clean Pull
5 EB Hang Muscle clean
5 burpees
10 walking lunges
*10 mins warm up to load the power clean weight
Power Clean
Every 2:00 mins x 6 sets
2 Heavy Power Clean
*no need to touch and go, start with 75-80% of your RM Squat clean
Conditioning
4 Rounds of
10/8 Cal Row or 10 burpees lateral over bar
10 Power Clean (50/30 kg | 30/20 kg | empty bar)
10 Front rack Lunges
Try to go Fast and Unbroken, Rest 1:30 in between set
Time cap 15 mins (include resting)