Gymnastic Strength
Warm up
Row 500 m
Tabata Rowing
20 secs on : 10 secs off x 8 set
6/5 Cals
Supersets 1
4 sets of
4 Push Press
8m Burpees broad jump
Supersets 2
4 sets of
6 Overhead Squat
12 hanging leg raise
METCON
Warm up
Single unders 3 mins
2 rounds of
12 hollow rock
6 Muscle clean
6 behind the neck strict Press
6 front squat
6 Push/split jerk
Squat Clean Complex
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
*build to heavy (building to heavy)
Conditioning
AMRAP 3 mins x 3 round
3 Power Clean
3 Front Squat
3 Push Jerk
rest 3 mins
Advance Barbell weight
round 1 60/35 kg
round 2 70/42.5 kg
round 3 80/50 kg