- 50 Pushups
*EMOM: 4 T2B
- 50 Ring Rows
*EMOM: 4 Burpees
- 50 Air Squats
*EMON: 6 Steps Bear Crawl
(TC: 17 Min)
- 100m KB FR Carry
- 100m KB FA Carry
- ME Wallsit (60s)
(TC: 10 Min)
Build up a heavy set of
2 snatch balance
Then
1 behind the neck splitjerk + OHS
10 rounds
5 burpee bj (30/24)
10 single arm db thruster (5each side)
15 doubleunders
Tc 15 min
3 sets of:
P. Clean + Below Knee clean + Pause Split jerk
@ 60%
3 sets of:
Clean pull + clean + Hang clean + jerk
@ 70%
3 sets of:
2 clean and jerks @ 80%
Find a Heavy Single.
4 x 4
Every 6min for 36min (6 sets):
400m run
300/250m row
15/11cal Bike
6 sets of:
Hang Snatch + Snatch
start @ 70% and work up in weight (not max - no fails!)
Work up to find a heavy set of 3.
tempo 31X1
Work up to a max single for the day.
3 sets of:
1-2 legless RC + X C2B pull ups (try choose a number you can keep unbroken for the 3 sets)
rest 2min
3x 8-10
rest 90sec.
3 sets of:
8 blackburns
15 Face pulls
30sec. pull apart hold
rest 60sec.