EMOM 12 min.:
odd: 40 sec. DU Practice (various Variations)
even: 30 sec. Handstand Hold (Freestanding/Wall)
*for QUALITY!
*focus on proper positions throughout!
*move with total control in every movement!
4 Rounds:
8 Single Arm Ring Rows/arm
10 Ring Body Saws
10 Med. Ball Push Ups (Tempo: 20X1)
20 sec. L-Hang
10 Hollow Body Pull Downs
Find a heavy set of 8 (no tng from floor!)
3 sets
30s supinated bent over barbell row
60s seated banded row
90s rest
30s seated db press
60s banded triceps pushdowns
90s rest
Amrap5
5 burpees
1 lane uneven kb carry (fr/oh)
5 burpees
1 labe uneven carry (switch sides)
3 sets of:
3 reps @ 31x1
then
work up to a heavy singel in 10min
Find max weight for:
Snatch pull + below knee Snatch
then
10min EMOM
1 Snatch @ 90-100% of max Complex
Every 4min for 40min (10 sets):
15/12cal Bike
20/15cal Row
200m run
4 sets of:
Muscle Snatch + H.P. Snatch + 3 OHS
work up in weight
4 sets of:
P. Snatch + Hang Snatch
work up in weight
5x 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)
*smashing
*flossing
*stretching