Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

1 mins Plank

10 Push up

10 Alt. V-sit up

 

Power Clean (practice technique-build to heavy)

3-3-3-3-3

 

Jerk (practice technique-build to heavy)

3-3-3-3-3

 

Supersets

3 sets of

8/8 Single arm DB Overhead sit up

8 Bench Press

8/8 Spiderman plank crunches

8/8 Single arm DB Strict Press

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

4 bear complex

10 kipping

4 EB Overhead lunges (each leg)

10 V- sit up

 

Stamina Squat

EMOM 10 mins

4 Back Squats

at 65-70% of 1 RM Back squat

 

Conditioning

For time [Adv | Int | Basic]

AMRAP 15:

15 Calorie Row

12 Alt. DB Power Clean and Jerk  (22.5/15 kg | 15/10 kg | plate ground to OH)

9 Wallballs [9/7 kg | 7/5 kg| Medball Thruster]

6 Toes to Bar