Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
8 KB Swing
8 Push up
EMOM 10 Mins
40 Secs Farmer Carry
Supersets 1
4 sets of
8 Deadlift
8 DB Arnold Press
Supersets 2
3 sets of
30 secs Scissor Kicks
15 Hollow rocks
10 Front Squat
METCON
Warm up
500 m row
then 2 rounds of
3 x 3 Position of Squat clean
10 Kipping
3 Slow Pull up
10 Air Squat
Barbell Cycling
On the 0:00 – 10 Unbroken Below knee Squat clean (60% of RM)
On the 5:00 – 8 Unbroken Below knee Squat clean (67% of RM)
On the 10:00 – 6 Unbroken Below knee Squat clean (75% of RM)
*increasing in weight, don’t drop the bar
Conditioning
4 Rounds:[Adv | Int | Basic]
4 Power clean [60/40 kg | 40/25 kg| empty bar]
4 Push Jerk [60/40 kg | 40/25 kg| empty bar]
8 Lateral Burpees over bar
8 Pull up
12/10 Cal Row
Time cap 15 mins