Gymnastic Strength

Warm up

400 m run

2 rounds of

8 Burpees

4 Slow Ring Rows

EMOM 12 mins

Odd mins : Shuttle run 6-8 x 10 m (fast)

Even mins : rest

Supersets 

4 Sets of

8 Unbroken Bench Press (as heavy as possibl

8 Single Arm DB row (each arm)

8 GHD sit up

METCON

Warm up

 

400 m run

Then 2 rounds of

5 EB Power Clean

5 EB Pausing Front Squat

5 EB Push Jerk

10 Kipping + 2 Slow Pull up

 

Front Squat

EMOM 10 mins

2 Front Squat at 70-75% of RM

 

Conditioning

AMRAP 10 mins [Adv | Int | Basic]

 

10 Push Up | Knee push up | Box Knee push up

10 Power Clean and Jerk [60/35 kg | 40/25 kg | 30/15 kg] 

10 Pull ups | Banded Pull ups | Ring Rows