Gymnastic Strength
Warm up
6 min of easy run
then, 2 rounds of
10 Push Up
10 GHD Back extension
Supersets 1
4 Rounds of
8 Deadlift
12 Box Jump
Supersets 2
4 Rounds of
8 Pull up
12 Double DB Strict Press
METCON
Warm up
500 m row
2 Rounds
5 EB Power Snatch
5 EB Power Clean and jerk
5 EB Thruster
5 Burpees
A.Every 2 mins x 5 rounds
10-14 Cal Row
8-12 Ground to Overhead* (40/25 kg) | (30/20 kg) | (20/15 kg)
*Power Clean & Jerk or Power Snatch, Athlete’s choice.
Choose a rep range that will allow you to have at least 30 seconds of rest each round.
B.For Time
As fast as you can
30 Thruster (50/30 kg) | (35/22.5 kg) | (20/15 kg)