Gymnastic Strength
warm up
2 round
10 Alt Jumping lunges
10 hand release pushup
5/5 single arm ringrow
10 V-sit up
Bulgarian back rack squat
4 round
10/10 reps
superset 1
3 set
8 Incline Bench Press
4-6 weighted chin up
superset 2
3 set
10 Dual DB Lying Triceps Extension
10 DB Hammer curl
Metcon
Metcon
Warm up
500 m row
2 rounds of
1 wall walk with pause at top 10 secs
10 straight leg deadlift
10 hang Muscle clean
5 pausing thruster
Clean Complex
Every 2:00 mins x 6 sets
1 clean pull + 1 below knee Squat Clean + 1 Front Squat + 1 Jerk
*start with 80% of your RM
Conditioning
AMRAP 12 mins
3 Right Arm DB Hang Power Clean and Jerk (22.5/15 kg)
3 Left Arm DB Hang Power Clean and Jerk (22.5/15 kg)
6 DB Box Step up
6 HSPU | Elevated HSPU | 3 wall walk