10 min. EMOM: 1-3 reps Partner Pull Ups
ODER
10 min. EMOM: 1-3 reps (weighted) Pull Ups
ODER
in 10 min. build up to a 2 RM weighted Pull Up
EMOM 16 min. (30 s. on/30 s. off)
1. min.: Handstand Hold (free standing or wall)
2. min.: (weighted) Hollow Rock
3. min.: Chest To Ring Hold on low rings
4. min.: Strict Toes To Bar/Leg Raise
Find heavy weight for:
Push Jerk + 2 Split Jerks
For Time:
800m run
80 Single arm KB Cleans (24/16kg)
400m run
40 KBS (24/16kg)
200m run
20 single arm KB STOH (24/16kg)
(16min cap)
work up to 2RM
Back down to 50% and work up to 1RM
4 sets of:
8-12 Chest supp. DB rows
rest 60
6-10 single arm KB- Push Press (each arm)
rest 60
then Band Pull Apart var.
Every 4min for 40min (10 sets):
1. 20/15cal Bike
400m run
2. 20/15cal Row
400m run
- alternating between 1. and 2. -
3 sets of:
3 Hang Snatches
start @ 50% and work up in weight (no more than 65%)
4 sets of:
2 below knee Snatches
work up in weight from above (no more than 80%)
5 sets of:
Snatch pull + Snatch
work up in weight (not max - no fails!)
5x 3 +1kg
or
6x 2 +1kg
rest 1-2min
3 rounds of:
4-6 wtd. chin ups
rest 60sec.
6-8 close grip bench press
rest 60sec.
8-12 ring rows (elev. feet)
rest 60sec.
3 sets of:
20-30sec. plate iso hold on bench
15 facepulls
90sec. gymn. swim
rest 60sec.