Gymnastic Strength
warm up
2 round
5 Clean pull
5 EB Sumo Squat
5 strict press
20 secs Mountain climber
Clean pull (touch and go)
2 Set x 3 reps at 90% or clean RM
2 set x 3 reps at 100%
2 set x 3 reps at 110%
Superset 1
3 set
8 Sumo Squat
8 DB Straight Leg Deadlift
superset 2
3 set
8 Bent over row
8 Incline DB Bench Press
Metcon
Warm up
500 m row
2 rounds of
5 clean pull
5 hang squat clean w/ pause at bottom
10 squatting Elbow rotation
5 push press
Clean complex
Every 2:00 mins x 6 sets
1 Pause Hang Squat Clean + 3 jerk
*start with 70% of your RM
Conditioning
For time
21-15-9
Wall ball (9/7 kg | 7/5 kg | medbal thruster)
Toes to bar | Leg raises | Sit up
Box jump over | Step up over | Air Squat
Time cap 12 mins