Gymnastic Strength

Warm up

500 m row

2 rounds of

20 Mountain climber

20 secs bar hang

10 Plate front raise

Supersets 1

3 sets of

10 Narrow grip Bench Press 

10 Upright row

Supersets 2

3 sets of

10 Ring Dips/ Bench Dips

10/10 D Renegade row

10 Rotational KB swing (to the left)

10 Rotational KB swing (to the right)

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

10 EB bar rotation

6 upright rows

6 EB power clean

6 EB Strict press

 

Power Clean complex

6 sets of

1 Power clean + 1 Hang Power Clean + 1 Push Jerk

*increasing in weight

Conditioning

3 Rounds for time  [Adv | Int | Basic]

400 m run

10 HSPU | Elevated HSPU | Hand release push up

10 Power Clean (50/30 kg | 40/25 kg | Empty bar)

 

Time cap 15 mins