Gymnastic Strength
Warm up
500 m row
2 rounds of
8 Clean Pull
8 Hang Power clean
8 Push up
Supersets 1
4 sets of
6 Power Clean
12 Strict Press
Supersets 2
4 sets of
6 Push Jerk
12 Plate Pull overs
12 Hanging Leg raise
METCON
Warm up
500 m row
Then 2 rounds of
8/8 single arm DB Thruster
8 Box Jump
4 Inchworm
4/4 single arm DB Devil Presses
Back Squat
EMOM 10 min:
2 Back Squats
start from 70% of 1 RM, then Build up weight for every minute to a heavy but with no risk of failing the rep
Conditioning
4 Rounds for time: [Adv | Int | Basic]
15 Double DB Box step up over (2*15kg/10kg | 12,5kg/7.5kg | 5 kg/2.5kg)
15 DB Thruster
15 Double DB Deadlift
Cap 15 min