Gymnastic Strength
Warm up
2 rounds of
10 walking lunges
10 Plate Ground to OH
10 Leg raise or knee to chest
10 Push up
Full Body Day
Superset 1
2 sets:
10/10 Barbell Back Rack Bulgarian Squat
20 DUAL DB STRAIGHT LEG DEADLIFT
Superset 2
3 sets of
8 Close Grip Bench Press
8 Barbell bent over row
Supersets 2
3 Sets:
6-8 Chin up
12 DB Strict press
METCON
Warm up
500 m row
2 rounds:
5 Burpees
5 Clean Pull
5 Hang Power clean
5 thruster
5/5 Alt. Jumping lunges
*10 mins to load weight to RM
Pull and Power Clean
5 sets of
2 Clean Pull + 2 Hang Power Clean
at constant weight 75% of RM
Conditioning
For Time:
30 Power Clean (40/25 kg | 30/20 kg | empty bar)
30 Thruster
30 lateral burpees over bar
30/25 Cal row or 25/20 cal bike or Ski
Time cap 12 mins