Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
1 mins Plank
5 Slow deadlift
10 Cossack Squat (5 each leg)
Supersets 1
4 sets of
4 Clean Pull
6 Front Squat
Supersets 2
4 sets of
6 Ring or Box Dips
6 Evil Wheel
8 Front rack lunges (4 each lg)
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
3-3-3-3-3
Conditioning
‘Shianny B’day’
For time : [Adv | Int | Basic]
21-15-9
Power Clean (50/30 kg | 40/25 kg | 30 | 20 kg)
Lateral Burpees over bar
*after every set do 30 Double unders | 60 Singles | 30 Jumping jack
Time cap 16 mins