Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Wide Pull Up (Slow)
10 Air Squat
Supersets 1
4 sets of
8 Stiff leg deadlift
8 Lateral Burpees Over bar
8/8 Plate Russian Twist
Supersets 2
4 sets of
8 Snatch Pull
8 Good morning
8 weighted GHD Sit up
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
For time : [Adv | Int | Basic]
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (50/30 kg) | (40/25 kg) | Double DB Clean and jerk (2×10/2×5 Kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (60/35 kg) | (50/30 kg) | Double DB Clean and jerk (2×10/2×5 Kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (70/45 kg) | (60/35 kg) | Double DB Clean and jerk (2×12.5/2×7.5 Kg)
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Clean and Jerks (80/50 kg) | (70/45 kg) | Double DB Clean and jerk (2×12.5/2×7.5 Kg)
Time cap 16 mins