Gymnastic Strength
Week 1 of 4
Full Body day
warm up
2 round
10 kb goblet squat
10 hand release pushup
5/5 single arm ringrow
back squat
4 round
10 rep
superset 1
3 set
8 hip trust
12 ghd back extension
superset 2
3 set
10 close grip bench press
10 supinated barbell row
Metcon
Warm up
2 rounds of
5 Burpees
5 slow deadlift
5 Muscle Clean
5 Strict press
10 Elbow rotation
*10 mins to prepare your clean and jerk weight until 85% of your RM
Heavy Power Clean and Jerk
Every 2:00 mins x 5 sets
2 Power Clean and Jerk
*start with 80% of your RM
Conditioning
For time:
15-12-9
Power clean and jerk (60/40 kg | 40/25 kg | empty bar)
Burpee to target
Time cap 10 mins