Gymnastic Strength
warm up
2 round
8 jumping lunges
8 SDHP
8 Inch worm
8/8 Mountain climber
Lunges
2 Set
16/16 Barbell Back rack front foot elevated lunges
Deadlift
4 set
8 Deadlift
superset 2
3 set
10 Upright row
10 DB Lateral raise
10 weighted GHD back extension
Metcon
Warm up
500 m row
2 rounds of
6 Muscle Snatch
6 Barbell Jump Squat
6 Inch worm
6 Burpees knee to chest
Power Snatch
Every 2:00 mins x 6 sets
3 Power Snatch (touch and go)
*start with 75% of your RM
Conditioning
For time
15-12-9 Reps;
Deadlift (80/55 kg | 60/40 kg | 40/25 kg)
HSPU
Double KB Russian swing (2×16/12kg | 12/8 kg | 10/5 kg)
Double KB Thruster
Time cap 15 mins