Gymnastic Strength
Warm up
2 Rounds:
10 empty bar zombie squat
5 pausing upright rows
5 bradford press
20 sec Mountain climber
Front Squat
every 2 mins x 5 sets
5 reps of front squat
*at 70-80%
Supersets 1
Every 2:30 x 4 Sets
8 Pendlay Rows
12 Double DB Curl
Supersets 2
3 sets:
4 Snatch Grip Deadlift (at 80%+ RM)
8 Split Stance Strict Press
12 DB Hex press
METCON
Warm up
500 m row
2 rounds:
30 secs HS Hold
6 split position strict press
6 Behind the neck Push press
6 alt. jumping lunges
Jerk Complex
Every 2:00 x 6 Sets
2 Push Jerk
1 Split jerk
*the weight should be something that you can make all the reps perfect
Conditioning
For Time:
4 Rounds
12 Deadlift (80/55 kg | 60/40 kg | 40/ 25 kg))
8 Box Jump over | step up over | Air Squat
4 Wall Walks | scale wall walk | 6 Inch worm
Cash out : 60/45 Cal Row or 45/32 Cal Bike/Ski or 600 m run (20 laps)
*Time cap 15 min