Gymnastic Strength
Warm up
2 Sets:
12 Seated leg lifts
12 Air Squat
10/10 Plate russian twist
5/5 Cossack Squat
LEG Day
Back Rack Bulgarian Split Squats
4 sets of
6 Right Foot
6 Left Foot
1½ Front Squat w/ close stance
6-6-6-6
Supersets
3 Supersets:
8 Overhead Squat
12/12 Single leg glute bridge
FINISHER
3 Rounds of
1 laps KB farmer carry + 20 m Sandbag lunges
METCON
Warm up
2 Rounds:
10 cal Row or 100m Run
5 AIr Squat + toe Touch
5 Barbell Good Morning
5 Power cleans
5 Front squat
5 Push jerk
Strength
EMOM 10 min:
Min 1: 100m Run or 10/8 Cal Row
Min 2: Clean complex*
*Clean Complex:
3 Power cleans + 2 Front squats + 1 Shoulder to overhead
*this should be unbroken, start at 60% of your 1 RM Power Clean and Jerk
Conditioning
15 min AMRAP: (Adv | Int | Basic)
12/10 Cal row
12 Front squats (40/25 kg | 30/20 kg | Empty bar)
10 burpee Pull-up | Burpees knee to chest | Burpees