Gymnastic Strength
warm up
2 round
5 hindu push up
10 db goblet squat
1 m plank
Walking Lunges
5 set
10 m Double DB/KB OH walking lunges
superset 2
3 set
10 close grip bench press
8-10 close grip chin up
superset 3
3 set
12 ball ghd sit up
12 romanian deadlift
Metcon
Warm up
400 Meter Run
2 rounds of
5 Muscle Clean
5 Jumping back squat with Barbell
10 Elbow rotation
5 Burpees
1 wall walk with pause at top 10 secs
Power Clean Complex
6 Sets of
2 Clean Pull + 2 Power Clean
*start at 60% of your Clean RM
Conditioning
Every 3 Minutes x 5 Rounds:
200m Run or 7 Laps
6 Deadlift (100/65 kg | 80/50 kg | 60/35 kg)
4 Lateral Burpees over bar
2 wall walk
*rest in remaining time