Gymnastic Strength
Warm up
2 Sets:
5 Burpee
5 Slow Zombie Squat
5 Slow Ring Row
5/5 Alt. V ups
Front Squat
2 sets:
16 Front Squat at 60% of RM
*rest 2 mins in between sets
Supersets 1
3 Supersets:
6 Weighted Pull up*
8 Dual Db Seated Strict Press
*go as heavy as possible, unbroken 6 reps
Supersets 2
4 sets of
8 Straight Leg Deadlift
8 Slow Ascending GHD Sit up
METCON
Warm up
500 m row
2 Rounds:
10 EB Straight leg deadlift
5 tall squat clean
10 Squatting elbow rotation
5 Split Jerk
10 Hollow rock
*10 mins preparation for clean and jerk
Clean and Jerk
every 1:30 x 8 Sets
1 Clean and Jerk at 85%
Conditioning
AMRAP 12 mins
12 Pull Up | Jumping Pull up | RIng rows
10/8 Cal row
8 Shoulder to Overhead (50/30 kg | 35/20 kg | empty bar)