Gymnastic Strength
Warm up
Jumping Jack 1 mins
3 rounds of
20 mountain climber
5 hindu push up
*then review of doing good push jerk
Push Jerk
3 – 3 – 3 – 3 – 3
Supersets
4 sets of
8 Bench Press
8/8 Single leg glute bridge
8 Double DB arnold press
8 GHD Sit up
Metcon
Warm up
400 m run
Then 2 rounds of
6 Elbow rotation
6 EB Muscle Clean
6 EB Front Squat
6 EB Jerk
6 Burpees
Clean Complex
5 sets of
1 Power Clean+ 1 Hang Squat Clean+ 1 Jerk
*start from your 70% of your RM, build to heavy every set
Conditioning
6 rounds for time [Adv | Int | Basic]
6 Hang Squat clean [60/40 kg | 40/25 kg | 20/15 kg]
6 Push Jerk [60/40 kg | 40/25 kg | 20/15 kg]
6 Burpees to target | Burpee
Time cap 12 mins