Gymnastic Strength
Warm up
Row 500 m
3 sets of
8 Medball clean
8 Bent over row
EMOM 8 mins
40 secs walking lunges
Supersets 1
3 sets of
8 Double KB/DB Push Jerk
8 Back Squat
Supersets 2
3 sets of
12 Alternating DB/KB Strict Press ( 6 each arm)
4 one and half front squat
METCON
Warm up
Row 500 m
Then 2 rounds of
10 Squat jump
3 Squat Clean
3 Hang Squat clean
3 Push Jerk
3 Split Jerk
Clean Complex
every 3 mins x 5 set :
1 Squat Clean+ 1 Hang Squat Clean+ 1 Push Jerk + 1 Split jerk
*constant weight at 80-85% of 1 RM focus on technique consistency for those 5 sets
Conditioning
For time : [Adv | Int | Basic]
10-8-6-4-2
HSPU | elevated HSPU | Push up
Hang Squat Clean [60/40 kg | 45/25 kg | 20/15 kg]
Time cap 8 mins