1. 5 One leg Box jumps
2. 20m Partner banded Bear Crawl
3. 6 Windmills (4,8,12kg KB)
TTB practice
Or
10min EMOM
5-10 Unbroken TTB
200m plate walk
12 Air Squats every large passage
20 rounds of:
3 HSPU
5 DL (70/47,5kg)
15 DU´s
- 30min cap -
Find max complex for
1 clean pull
1 powerclean
1 squatclean
1 pushjerk
1 splitjerk
1. Every min on the min for 6 min do 1 C/J at 90% of complex
Rest 2min
2. Every 45s for 6 min do 1 C/J at 80% of complex
Rest 2 min
3. Every 30s for 6 min do 1 C/J at 70% of complex
Moderate Bike or Row pace
*Minute 1-2-3-4 – Start every new Minute with 6 fast Burpees
*Minute 6-7-8-9 – Start every new Minute with 5cal as fast as you can
*Minute 12-13-14-15 – Start every new Minute with 15sec Bike=Wiegetritt/ Rower= SR above 32
*Minute 18-19-20-21 – Start every new Minute with 7 Jump Squats
Barbell and Kb smashing