Gymnastic Strength
Warm up
Run 400 m
2 sets of
8 Squat Jump
8 Push Up
8 Clean Pull
Squat Clean
3-3-3-3-3
*building weight
Strict Press
5-5-5-5-5
*building weight
Box Jump over
accumulate 80 Box jump over/ step up over
METCON
Warm up
Run 400 m
then 2 rounds of
6 Strict Press
6 Pausing Back Squat
6 Burpees
Back Squat Waves
#Waves 1
Set 1: 6 Reps at 75% of 1 RM
Set 2: 4 Reps 80%
Set 3: 2 Reps 85%
-3 Minutes Rest-
#Waves 2
Set 4: 6 Reps 80%
Set 5: 4 Reps 85%
Set 6: 2 Reps 90%
Conditioning
AMRAP 10 mins
21 Burpees
15 Front Squat (40/25 kg) | (30/20 kg) | (20/15 kg)
9 Shoulder to OH (40/25 kg) | (30/20 kg) | (20/15 kg)