Gymnastic Strength
Warm up
2 Rounds:
10 Air squats
5/5 lunges
10 banded face pulls
5 Worm walk
20 sec Mountain climber
Supersets 1
2 sets:
Max reps of DB Front Delt raise
Max reps of Upright row
Max reps of DB strict press
Supersets 2
2 sets:
Max reps of DB flys
Max reps of Bent over Reverse flys
Max reps of pushups
Supersets 2
2 sets:
Max reps of double DB curls
Max reps of alt DB curls
FINISHER
AMRAP 8 mins (1:00 Work/ 1:00 Rest) 2 rounds
Alt. between
-Bulgarian split squats (may add weight by holding DB/*Switch Legs every 5 Reps
-Single arm Front rack KB Squat w/ Close stance
METCON
Warm up
400 m run
2 rounds:
6 straight leg deadlift
6 Hang muscle Clean
6 Front Squat
6 Push Press
6 V-sit up
Clean Complex
Every 2:30 x 6 sets:
1 Power Clean
2 Thruster
3 Hang Squat Clean
* start with 50% of Clean RM
Conditioning
For time:
200m run or 300 m row
then
21-15-9
Wall ball (9/7kg | 7/5kg | MEDBALL THRUSTER)
Power Clean (50/35 kg | 35/25 kg | empty bar)
then
200m run or 300 m row
*Time cap 12 min