METCON
Warm up
2 rounds:
50 Single unders
5/5 OH EB Lunges
5 Behind the neck strict press
10 Goblet KB Squat
:20 Sec Hand Stand Hold
Split Jerk
Every 1:30 secs x 6 sets
3 Split jerks with a 2 sec pause in the catch
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
AMRAP 12 mins
20 Double unders | 40 Single unders | 20 Jumping Jack
15 KB swing (16/12 kg | 12/8 kg | plate GTOH 5/10 kg)
10 Alt. DB Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
5 HSPU | 10 Double KB Push Jerk | 10 Ha
nd release Push up
Gymnastics Strength
warm up :
5 emptybar thruster
2 wall walk
5/5 alt v ups
superset 1
3sets
8 sumo deadlift high pull
6/6 back rack lunges
superset 2
3sets
10 bench press
10 arnold press
8 lateral raise
superset 3
3 set
8 australian pull up
15 band facepull
10 hammer curl