Gymnastic Strength
Week 1 of 4
Warm up
2 round
10 goodmorning
10 kipping
30 secs mountain climber
superset 1
3 round
10 snatch stance deadlift
10 kb gorrila row
superset 2
3rohnd
10 arnold press
10 close grip benchpress
core circuit
2 round
10 bicycle crunch
10 hollow rock
10 glute bridge
5/5 alternatif v ups
METCON
Warm up
500 m of row
2 Rounds:
10 EB Elbow rotation
10 EB Stiff leg deadlift
10 V-sit up
6 Muscle clean + Strict press
4 burpees
Clean Volume
every 2:00 x 6 Sets
5 Power Clean and Jerk (touch and Go)
*Start @ 40% of RM & increase the weight *don’t drop the bar before completion
Conditioning
EMOM 15 mins
min 1 : 12/9 Cal row
Min 2 : Max reps Burpee Toes to bar | Burpee Knee to chest | Burpee to target
Min 3 : 3 Power clean and Jerk (70/45 kg | 50/30 kg | 30/20 kg)
*your score is the burpees toes to bar total reps