Gymnastic Strength
Warm up
2 rounds of
8 m crab walk
8 Medball sit up
8 cal row (arm only)
Supersets 1
3 sets of
10 Sitting strict press
5/5 Bear crab roll
Supersets 2
3 sets of
8 Chin up
12 Rubber band Triceps Pushdown
max reps KB upright rows (12/8 kg)
METCON
Warm up
3 mins of single unders
*every broken 5 push up
2 Rounds:
2 wall walk
8 EB Upright rows
8 Barbell Elbow Rotations
3 x 3 Position of power clean
Power Clean
5-5-5-5-5
*touch and go, building weight
Conditioning
For time [Adv | Int | Basic]
100 Double-Unders | 250 Double unders | Jumping jack
40 Power Cleans (40/25 kg | 30/20 kg | empty bar)
20 HSPU | Elevated HSPU | Hand release push up
Time cap 10 mins