Gymnastic Strength
warm up
2 round
5 Pausing OH Squat
5 Strict Press
5 Pausing Knee to chest
5 burpees
Tempo OH Squat
5 set
3 OH Squat (3 seconds up- 3 seconds pause – 3 seconds lowering)
superset 1
3 set
5 pull up with pause at top
10 DB bench Press
superset 2
3 set
5 Strict Press
10 Strict Leg raise
Metcon
Warm up
500 m row
2 rounds of
5 Muscle clean
5 Behind the neck Push Jerk
5 slow good morning
2 wall walk
Power clean capacity
every 2:00 mins x 6 sets
25 Double unders / 60 single unders
3 Power Clean and Jerk (at 70-75% of your RM)
Conditioning
4 Sets
200m Run
8 HSPU | elevated HSPU | 16 Hand release push up)
8 Deadlift (100/65 kg | 80/50 kg | 60/35 kg)
Time cap 15 mins