Gymnastic Strength
Warm up
500 m row
2 sets of
12 walking lunges
6 Push up
6 Abmat sit up
1.EMOM 8 mins
every mins 15 Air Squat
2. Supersets
4 Rounds of:
10 Strict Presses
10/10 KB Gorilla Rows
3.EMOM 8 mins
every mins 16 Walking Lunges
METCON
Warm up
500 m row
then 2 rounds of
3×3 Position of power clean
6 Burpees
10 Good morning
Conditioning
30-20-10:
Hang Power Cleans (40/25kg) | (30/20 kg) | empty bar
Calorie Row
Run 800 m, then
10-20-30:
Deadlifts (90kg/55kg) | (70/40 kg) | (50/25 kg)
Wallball (9/7 kg | 7/5 kg | Medball thruster)