1min L-Sit hold
5 S. Pull ups + 5 S. Ring Dips
1min hollow hold
5 S. Pull ups + 5 S. Ring Dips
1min plank
5 S. Pull ups + 5 S. Ring Dips
1min KB/ DB hold (R+L je 30sec)
5 S. Pull ups + 5 S. Ring Dips
1min Side plank (R+L je 30sec)
(11min TC)
Turkish Get-ups
50m plate walk
8 band rotations in half kneeling position (each side)
Find max weight for:
2 Snatches
then
5x 1 @ max Double
10min AMRAP of:
10 H.P. Snatch (35/25kg)
10 T2B
10 Burpee over Bar
Find max Snatch (after two fails at the same weight go down to 70% and work up again)
4 sets of:
Slow pull Snatch + Below knee Snatch + Hang Snatch @65~75%
4 sets of:
3 Snatch Pulls @~100-105%
20m single arm OH carry each side (heavy)
Rest 60sec
1min row/ bike
40 DU`s/ 80 SU`s
*For every fail on DU`s/ SU`s do a 50/ 100m MB penalty run
----------1min rest then----------
1min row/ bike
40 DU`s/ 80 SU`s
*For every fail on DU`s/ SU`s do a 50/ 100m MB penalty run
----------1min rest then----------
2min row/ bike
40 DU`s/ 80 SU`s
*For every fail on DU`s/ SU`s do a 50/ 100m MB penalty run
----------1min rest then----------
3min row / bike
40 DU`s/ 80 SU`s
*For every fail on DU`s/ SU`s do a 50/ 100m MB penalty run
----------1min rest then----------
5min row / bike
40 DU`s/ 80 SU`s
*For every fail on DU`s/ SU`s do a 50/ 100m MB penalty run
----------1min rest then----------
8min row / bike
40 DU`s/ 80 SU`s
*For every fail on DU`s/ SU`s do a 50/ 100m MB penalty run
(35min TC)
4 sets of:
P. Jerk + Split Jerk
then
4 sets of:
2 Split Jerks
- work up in weight over all 8 sets -
5x 3 +1kg
or
6x 2 +1kg
or
5x 1 +1kg (or same weight)
4 sets of:
3 Cluster Chin ups (rest 10sec. after each rep)
2min rest between sets
3 sets of:
6-12 Ring Push ups
tempo 2111
rest 60sec.
3 sets of:
10-15 ring rows
15-20 band pull aparts
rest 60sec.