Gymnastic Strength
Warm up
500 m row
2 rounds of
2 wall walk
30 secs of bar hang
5 EB Power snatch
EMOM 10 min
3 Power snatch
Push and Pull sets
4 Sets:
8 Behind the neck Strict Press
8 Bent Over row
4 DB Man Maker
4 Pull up (weighted)
METCON
Warm up
2 mins single under
2 rounds of
3 Bear complex
10 Hollow rock + 10 secs Hollow Hold
5 squat jump
10 Push up + 30 secs plank hold
Clean Pull
5-5-3-3-1-1
*building weight from 90% of your Clean RM
Conditioning
5 rounds of
10/8 Cal Row
10 HSPU | elevated HSPU | Pike Push up
10 Toes to bar | GHD Sit up | knee to chest
Time cap 15 mins