Gymnastic Strength
Warm up
2 round
5/5 lunges
10 push up
10 ringrow
superset 1
3 round
8/8 barbel front elevated lunges
10 db incline row
superset 2
3 round
8/8 single leg hip thrust
10 db incline bench press
superset 3
2 round
12/12 single arm db preacher curl
20 plate calf raise
Metcon
Warm up
500 m row
2 rounds of
5 Clean Pull
5 Hang Power Clean
5 EB Thruster
5 Slow Good morning
5 Squat jump
*10 mins to load the Clean weight
Clean Complex
Every 2:00 mins x 6 sets
1 Power Clean + 2 Hang Squat Clean
*start with 65% of your RM Squat Snatch
Conditioning
For Time
40/35 Calorie Row
40 Single Arm DB Thruster (22.5 kg/15 kg | 15/10 kg | 10/5 kg)
40 Toes to Bar
40 Box Jump over
Time cap