Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

1 mins Plank

10 Push up

10 Alt. V-sit up

Hang Power Clean and Jerk (practice)

3-3-3-3-3

Supersets

3 sets of

8 Single arm DB Overhead sit up

8 Bench Press

8 Evil wheel 

8 Strict Press

METCON

Warm up

 

Row 500 m

Then 2 rounds of

4 bear complex

10 kipping

4 EB Overhead lunges (each leg)

10 V- sit up

 

Stamina Squat

EMOM 14 mins

mins 1 : 2 Front Squats

mins 2 : 4 Back Squats

at 65-70% of 1 RM Back squat

Conditioning

For time [Adv | Int | Basic]

AMRAP 15:

15 Calorie Row

12 Alt. DB Power Clean and Jerk  (22.5/15 kg | 15/10 kg | plate ground to OH)

9 Wallballs (20/14

6 Toes to Bar