Gymnastic Strength

Warm up

500 m row

2 rounds of

20 Mountain climber

20 secs bar hang

10 Push up

Supersets 1

3 sets of

10 Bench Press 

10 Bent Over row

Supersets 2

3 sets of

10 Ring Dips/ Bench Dips

10/10 Single arm DB Row

 

Supersets 3 (optional)

3 sets of

10 DB Bicep Curl

10 Diamond Push up

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

10 EB bar rotation

6 upright rows

6 EB power clean

6 EB front squat

 

Power Clean complex

6 sets of

1 Power clean + 1 Hang Power Clean + 1 Front Squat

*increasing in weight

Conditioning

AMRAP 10 min [Adv | Int | Basic]

5 Pull Ups | Banded Pull up | Ring rows

5 Power Clean (60/35 kg | 40/25 kg | Empty bar)