Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 3-5 Rower Pike Push-Up video
2) 10-20sec Flutter Kicks video

RPE 3 to 4

Optional Accessory

CONDITIONING

5 rounds for time:

30 DU
20/15cal Row
10 TTB

RPE 3 to 4

Target: unbroken reps.

5min Row/Airbike/Ski…

Then 3 rounds with an empty barbell and last round with eyes closed, except burpees
3-5 Romanian Deadlift (hips high)
3-5 Clean Pull
3-5 (Press + Push Press + Push Jerk + Split Jerk)
3-5 Kangaroo Squat video
3-5 High Hang Squat Clean
3-5 Bar over Burpee

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Thoracic Flow video and/or Hip Flow 2.0 video

Optional Accessory:

STRENGTH

2-3 set, rest as needed

1) 5+5 KB/DB Windmill
2) 10 Plate Sit-Up

RPE 3

STRENGTH

Back Squat

10-8-6-4

RPE 3+ to 4

Descending reps, add loading to each set.

WEIGHTLIFTING

Power Snatch + OHS

EMOM x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Try to add 5-10% compared to last week.

STRENGTH

Back Squat

9-7-5-3

RPE 4 to 4+

Descending reps, add loading to each set.

12min EMOM:

1) 5-15 C2B
2) 5-15 HSPU

RPE 4

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
Row/Airbike 30/20kcal

RPE 2-3

Optional Accessory
GYMNASTIC CONDITIONING

GHD Sit-Up 3x10-20

RPE 3