4 sets of:
4-8 strict T2B + 5-10 Kipping T2B
6-10 strict HSPU
rest 2min
For time:
400m run
30 WB (9/6kg)
30 Pull ups
400m run
20 WB
20 Pull ups
400m run
10 WB (9/6kg)
10 Pull ups
- 14min cap -
Work up to a max weight for:
P. Snatch + Snatch
then go on with Snatch
5x 3 (add weight from last week - 1-5kg by feel)
20min EMOM
1. 20/15cal row
2. 12 DB-Front Squats @ by feel (go as heavy as you can to go UB for all rounds)
3 sets of:
8-12 GHR
10 palloff press (each side)