Gymnastic Strength
Warm up
6 min of easy run
then, 2 rounds of
8 Push Up
12 OH plate walking lunges
Supersets 1
4 Rounds of
8 Bench Press
8/8 Double KB Front rack Lunges
Supersets 2
4 Rounds of
8 Incline Bench Press
8/8 Double DB Box Step up
METCON
Warm up
3 Rounds
10 Burpees
10 EB Good morning
5 EB Power Clean and Jerk
5 EB OH Squat
Conditioning
5 rounds of (Adv | Int | Basic)
10 Deadlift (50/30 kg) | (40/25 kg) | (20/15 kg)
10 Power Clean (50/30 kg) | (40/25 kg) | (20/15 kg)
10 Push Jerk (50/30 kg) | (40/25 kg) | (20/15 kg)
5 Overhead Squat (50/30 kg) | (40/25 kg) | (20/15 kg)
5 Burpees chest to bar | Burpees pull up | Burpees knee to chest
Time cap 25 mins