Gymnastic Strength
Warm up
2 Rounds
8 Superman pulse with hold 10 secs in the last reps
3 x 3 Position of Squat clean
8 KB Swing
8 Squat Jump
Skill work (review)
Squat clean
work for 15 mins, focus on full extension and speed under the bar
Odd Object movement
3 Sets
1 right KB Complex
1 Left KB complex
2 laps OFFset KB Carry
Superset
3 Sets
8 Double KB OH Squat
12 GHD Reverse Hyper + 10 secs hold in the last reps
METCON
Warm up
2 Round:
250 m Row
5 burpee
5 EB OH Squat
5 EB behind the neck strict press
10 hollow rock
Conditioning
30-20-10-20-30
Box Jump (60/50 cm | 50/30 cm | step up)
Shoulder to OH (30/20 kg | empty bar | using DB)
Sit up
OH Squat (30/20 kg) | Front Squat | Back Squat