Gymnastic Strength
Warm up
500 m row
2 rounds of
10 Push up
10 Cossack Squat
10 Good morning
*then specific warm up for power clean and jerk
‘Powerlifting’
Back Squat
5-5-3-3-1-1-1
Bench Press
5-5-3-3-1-1-1
Deadlift
5-5-3-3-1-1-1
METCON
Warm Up
500 m Row
2 rounds of:
3 Power clean
3 Front Squat
3 Jerk
3 wall walk
10 Kipping
Clean Complex
Every 3 mins x 5 set
3 Power Clean + 3 Front Squat + 3 Jerk
*building weight, start from 50% of Clean and Jerk RM
Conditioning
AMRAP 10 mins [Adv | Int | Basic]
10 Burpees | Burpees | Half Burpees
8 Pull ups | Banded Pull up | Ring Row
6 HSPU | Elevated HSPU | Push Up
4 Power Clean (70/45 kg | 55 kg/35 kg | 40/25 kg)