Push press
2-2-2-2-2

4sets:

4+4 bulgarian split squat
10-15 heavy kbs

CJ: 6x1

For time:

cash in:
20 up&down

then:
30-20-10
Db hang snatch@22,5/15kg
sit up

cash out:
20 up&down

TARGET UNDER 7MIN, TIME CAP 9MIN

strict Chest to bar pull ups
prog 1/4
4 x every 2 min
5 reps

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Develop strict pulling strength and upper-back control
Add difficulty as you go, last set should be doable and youd be able to do more next time.
Build the foundation for stronger gymnastics
RPE 7: Every set should be technically clean
Start from an active hang
Pull your chest to the bar with control

💡 Coach note:

Week 1 is about establishing quality. Build movement patterns now, and the strength will follow.

👉 "Strong positions build strong movement."

Romanian deadlift 3x6x40-50%

Partner Workout

AMRAP 15
30 Hang Power Cleans 60/40kg
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

AMRAP 8

10 power clean@60/40kg
20 sit up

AMRAP 10

20 push up
20 ttb
20 box jump over

For time with a partner:
60 sit-ups
120 step-ups
60 V-ups
90 step-ups
60 sit-ups
60 step-ups
- step ups to a stair, or do step back lunges
- If you're training alone, split the reps

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Goal & Intensity:
Keep moving with purpose
Expect to feel your legs and core working consistently.
RPE 8