Gymnastic Strength
Warm up
2 rounds of
10 DB Goblet Squat
5 Worm walk
10 Single arm DB Strict Press
5 Cal air bike
Overhead Squat
5-5-5-5-5
Supersets 2
4 sets of
8 Strict Press
8 m Double KB Front rack walking lunges
8 Weighted GHD Hip extension
METCON
Warm up
SIngle unders 3 mins
Then 2 rounds of
10 Elbow Rotation
6 EB Muscle Clean
6 EB Front Squat
6 EB Behind the neck strict Press
6 Burpees
Squat Clean and Jerk complex
5 sets of
1 Squat clean + 1 Hang squat clean + 1 Push jerk + 1 Split jerk
*building the weight
Conditioning
For time : [Adv | Int | Basic]
6 Rounds of
1 Power Clean (60/40 kg) | (50/35 kg) | (30/20 Kg)
2 Hang Squat clean (60/40 kg) | (50/35 kg) | (30/20 Kg)
3 Jerk (60/40 kg) | (50/35 kg) | (30/20 Kg)
4 Lateral Burpees over bar | stepping lateral | burpees
5 Ring dips | Push Up | Knee Push up
Time cap 10 mins