Pull ups have to be unbroken (Max 10reps)
1 round:
1 Strict Pull up
10sec rest
2 Strict Pull ups
10sec rest
3 Strict Pull ups
…
2min rest then
1 Kipping Pull up
10sec rest
2 Kipping Pull ups
…
2min rest then
Same system with (maximum 10reps unbroken)
Strict HSPU
and
Push up
7min Amrap:
In Teams of 2:
6 Burpees
8 Partner WB
5 sets of:
Snatch + below knee Snatch + Hang Snatch
@ ~ 80%
4 rounds of:
15 WB (9/6kg)
15 T2B
15 KBS (32/24kg)
- 12min cap -
8min EMOM:
1) M. Snatch + Hang P. Snatch + OHS
2) 3 Counter Movement Jumps
8 sets of:
Hang Snatch + 2 Snatches (start @~60%)
6min EMOM:
5 TNG P. Snatches (focus on fast and efficient movement)
Bike or Row:
2 rounds:
10sec fast
30sec medium
60sec easy
Then
2 rounds:
60sec easy
10sec fast
30sec medium
Then
2 rounds:
30sec medium
60sec easy
10sec fast
3min rest then
2 rounds:
40/34-30/25-20/16cal (on the same machine)
200m jog recovery
4x 3 @ ~80% of 1RM Clean
4x 3 @ ~80% of 1RM Jerk
5x 3 +1kg
or
6x 2 +1kg
5x 3 wtd. chin ups (go as heavy as possible for all sets)
rest 1-2min
4x 6-8 tempo 2111
rest 60sec.
3 sets of:
10-15 ring rows
15-20 band pull aparts
rest 60sec.