10-15 min. time to work on:
*Rope Climb Technique*
EMOM 16 min. (30 s. on/30 s. off)
1. min.: L-Sit
2. min.: Ring Curls
3. min.: Sit Out
4. min.: Chin Over Bar Hold
12-10-8-6-4 (total steps)
Each set heavy but not max
3x6 single leg barbell romanian dl each leg
Rest 45s between each leg
Amrap5
10s double kb fr hold in squat
20m fr carry
Go unbroken as long as you can
For Weight
5 sets of:
P. Clean + Hang Clean + Clean + Jerk @80-85% of Max
5x 3 @ 80-85%
Rest 1-2min
Every 6min for 36min (6sets):
15/12cal Bike
400m run
500/450m row
15min EMOM
1-5 3 P. Snatch
6-10 2 P. Snatch
11-15 1 P. Snatch
start @ 50% and work up in weight
5x 3 @ 75% + 10/4kg
rest 1-2min
20min EMOM
1. 5 Pendlay rows
2. 6-10 DB floor presses (1sec. in bottom pos.)
3. 6-12 strict pull ups
4. 6-12 ring dips
5. rest
5x 15-20 band pull apart var.
then
2-3x 8 ext. DB rot. on bench (each side)
*Smashing*
*Stretching*
-
*Tools*
Lacrosse Ball
Black Roll
Stick
Kettlebell