Gymnastic Strength
Warm up
2 mins jumping jack
2 rounds of
2 wall walk
5 EB Muscle clean + strict press
10 abmat sit up
Supersets 1
4 sets of
8 Power Clean
8 Alternating Dumbbell Strict Press
8 Plate front raise
Supersets 2
4 sets of
8 Push Press
10/10 Bicycle crunches
METCON
Warm up
2 mins of single unders
Then 2 rounds of
10 EB High Clean pull
10 Good morning
10 Hollow rock
2 wall walk
Clean Pull
3-3-3-3-3-3
*build to heavy
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of [Adv | Int | Basic]
HSPU | elevated HSPU | Hand release push up
Deadlift (70/45 kg | 50/35 kg | 30/25 kg)
Abmat Sit Ups
Cap 15 min