10min for Quality:
10 KB drags (in plank position)
12 Russian twists (with KB)
10m Bear Crawl KB drag
built up to a max deficit HSPU
Odd: 10 KB Strict Press
Even: 30sec Band pull downs
6 KB Snatch (R)
10 KB OH walking lunge
6 KB Snatch (L)
10 KB OH walking lunge
4 rounds of:
1-2 Rope Climbs
10-20sec. Top of ring support hold
10-20sec. Bottom of ring support hold
5-10 T2B (work on Kip!)
21-15-9 of:
Burpee
KBS (24/16kg)
Box Jumps
- 9min cap -
EMOM 5:
Muscle Snatch + Hang Power Snatch + OHS
E2MOM for 8min (4sets):
3 Position Snatch (High Hang + Hang + Floor)
@0:00 every 60sec for 5 Rounds:
3 Snatches @~70%
@6:00 every 45sec for 5 Rounds:
2 Snatches @~80%
@10:00 every 30sec for 5 rounds:
1 Snatch @~90%
3 rounds.
10/7cal Bike
30sec rest betwenn rounds
3rounds.
200m run
30sec rest between rounds
3rounds:
8 Burpees
30 DU`s
30sec rest
3min rest then
2 rounds:
20/ 14cal Bike
30sec rest between sets
2rounds:
300m run
30sec rest between sets
2 rounds:
12 Burpees
40 DU`s
3min rest then
1 round:
30/ 21cal Bike
30sec rest then
1 round:
400m run
30sec rest then
1 round:
24 Burpees
50 DU`s
5 sets of:
P. Clean + P. Jerk + Split Jerk
start @ 65% and work up (not max)
5x 5 @ 65% + 5/11kg
rest 1-2min
4 rounds of:
4-6 (wtd.) chin ups
6-10 strict HSPU
10-12 single arm KB row (on bench - each arm)
10-20 (ring) push ups
rest 90sec.
3 sets of:
15 band pull aparts
Y-W-T-hold (je 10-15sec.)
rest 60sec.