Gymnastic Strength
Warm Up
5oo m row
3 sets of
10 Hanging Leg Raises
10 Plate front raises
10 Single arm DB Row
Supersets 1
4 sets of:
5 Tempo Pull ups (3 secs ups, 3 secs down)
12 V sit ups
Supersets 2
4 sets of:
5 Wide Pull ups
12 Hollow rock
Supersets 3 (optional)
4 sets of:
5 Tempo chin ups (3 secs ups, 3 secs down)
10 GHD Sit ups
METCON
Warm Up
5oo m row
3 sets of
12 Hanging Leg Raises
12 Push Up
3 x 3 Position of Power Clean
Power Clean
3 – 3 – 3 – 3 – 3
*built to heavy
Conditioning
For time
1-2-3-4-5-6-7-8-9-10
Pull Up
Power Clean
10 mins Time cap
*power clean weight
advance : 60/35 kg
Intermediate : 40/25 kg
Beginner : 20/15 kg