Gymnastic Strength
Week 2 of 4
warm up
2 round
5 eb muscle clean
5 burpee
5/5 reverse lunges
10 air squat
superset 1
3 round
8 hip trust
15 DB Goblet cyclist squat
superset 2
3 round
10 barbell biceps curl
10 db lying triceps extention
superset 3
2 round
15 db chest fly
15 rear delt fly
METCON
Warm up
500 m of row
2 Rounds:
10 EB Elbow rotation
10 Good morning
10 Upright rows
3 x 3 Position of power clean
5 Pogo burpees
Power Clean
every 1:30 x 8 Sets
Set 1 – 5
2 Clean clean pulls + 1 Power cleans
Sets 6-8
2 Power Clean
Start at about 60-65% of your 1rm power clean. Build up the weight
Conditioning
15 Rounds for time:
5 Wall-balls (9/7 kg | 7/5 kg | medball thruster)
3 Lateral burpees over bar | step over | burpees
1 Power clean (80/45 kg | 60/35 kg | 40/25 kg)
Time cap 15 mins