Gymnastic Strength
warm up
2 round
5 Clean pull
5 Hang Power clean
5 strict press
20 secs Mountain climber
Power Clean (touch and go)
2 Set x 3 reps at 80% or power clean RM
2 set x 3 reps at 85%
2 set x 3 reps at 90%
Superset 1
4 set
8 DB Incline bench back fly
4 Wall walk with 5 secs hold at top
superset 2
2 set
16/16 single arm DB row
16 Strict press
Metcon
Warm up
500 m row
2 rounds of
5 clean pull
5 hang muscle clean
5 pausing front squat
10 squatting Elbow rotation
5 push press
Clean complex
Every 2:00 mins x 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 jerk
*start with 75% of your RM
Conditioning
For time
75 Hang Power clean and jerk (40/25 kg | 30/20 kg | empty bar)
every break do 10/8 Cal row
Time cap 12 mins