Gymnastic Strength
Warm up
6 mins easy Row
then, 2 rounds of
10 Deadlift
6 Upright row
6 EB Power Clean (technique re-teach)
Power Clean
3-3-3-3-3
*technique review then add weight
Supersets
4 sets of
4 Deadlift
8 Alt. DB Bicep Curl (each arm 8 reps)
12 Single arm DB Row (each arm 12 reps)
Cooling Down (optional)
6 mins easy Row
METCON
Warm up
Row 500 m
Then 2 rounds of
10 Kipping
10 EB Back Squat
5 Burpees
5 Alt. V-sit up (5 each side)
EMOM 12 mins
mins 1 : 12 Toes to bar
mins 2 : 12 Burpees
mins 3 : 12 Cal row
Conditioning
AMRAP 6 mins : [Adv | Int | Basic]
Back Squat (60/40 kg) | (40/25 kg) | (20/15 kg)
*bar is from the floor