- find max height
(TC: 10 Min)
AMRAP 30:
- 30 Pullups (Squat Hold)
- 60 Pushups (Plank)
- 90 Air Squats (Hang)
- 120 DU ( HS Hold)
6 sets
6-8 sumostance tempo goodmornings (40X1)
Rest 30s
8 explosive medball side shocks (8 each side)
Rest 30s
Every5min for 15 min (go allout)
20/15 cal row
20 heavy russian kbs
20 airsquats
4 sets of:
P. Clean + H.P. Clean + 3 Front Squats
work up in weight
5 sets of:
Clean pull + Hang Clean + pause Front squat
work up in weight
Every 30sec. for 8min (16 sets)
1 Clean @ ~90% of max complex from B
3x 10 @ ~ 65-70%
Every 5min for 30min (6 sets):
14/10cal Bike
200m run
14/10cal Bike
200m run
- sprint on Bike -
4 sets of:
M. Snatch + H. M. Snatch + tempo OHS 32x1
work up in weight
4 sets of:
Snatch pull + H. P. Snatch + 3 OHS
work up in weight (not max)
4x 3 @ ~ 70% of 1RM Push Press (+10/5kg)
rest 90sec.
12min EMOM
1. 8-10 DB Bench Press
2. 1-3 legless Rope climbs
3. 6-10 strict ring dips
4. 6-8 pendlay rows
3 sets of:
30sec. stick pull
15 bent over DB rev. flys
30 triceps push downs (fast)