Gymnastic Strength
warm up
2 round
5 Muscle clean
5 Front Squat
5 Strict press
5/5 Alt jumping lunges
Clean complex
6 set
3 Clean + 3 Front Squat + 1 Push Jerk + 1 Split jerk
*increasing in weight start from 60% of your RM
superset 1
3 set
10 Incline bench press
10 Elevated Ring rows
superset 3
3 set
8 Barbell curl to press
10/10 Single leg glute bridge
Metcon
Warm up
300 m row
2 rounds of
20 secs HS hold
5 Slow knee to chest
5 Burpees
5 Box jump
Gymnastic Circuit
EMOM 12 mins
Alt between
odd min : 3 Wall walk
even min : 8 Strict Leg raise
Conditioning
4 Rounds of
4 Single arm Devil Press (22.5/15 kg | 17.5/10 kg | 12.5 | 5 kg)
8 Burpees toes to bar | Burpee knee to chest | Burpee
12 Gorilla Box jump overs | box step up | Air squat
Time cap 12 mins