Gymnastic Strength
Warm up
400 m run
2 rounds of
8 Walking lunges
8 V-sit up
*then specific warm up for power clean and jerk
Power Clean
Every 2 mins x 6 set
3 Power Clean + 1 Jerk
*at 75% RM (moderate weight)
Progressive Supersets
4 sets of
6/8/10/12 reps of KB Lunges
6/8/10/12 reps of GHD Sit up
6/8/10/12 reps of Thruster
*Using the same weight, 1st set begin with 6 reps, and 2nd set with 8 reps and so on. All reps must be unbroken
METCON
Warm Up
400 m run
2 rounds of:
3 Pausing Hang Squat clean
6 Front rack EB Lunges (each leg)
10 Kipping
10 GHD sit up
Front Squat
3-3-3-3-3
*building weight, start from 75% of RM
Conditioning
For time [Adv | Int | Basic]
12-9-6
Hang Squat Clean [50/30 kg | 35/20 kg] | (20/15 kg)
Toes To Bar | Knee to chest | Sit Up
Run 600 m
6-9-12
Toes To Bar | Knee to chest | Sit Up
Hang Squat clean [50/30 kg | 35/20 kg] | (20/15 kg)
Time cap 15 mins