-- 15 min. working on Rope Climb Technique --
3 Rounds FOR QUALITY, NOT FOR TIME
Ring Push Up x 6-10
Hanging Leg Raise x 10
Single Arm Ring Row x 8/Side
Tall Kneeling Pallof Press x 10/Side
Double Under practice for 1 min. (max. 50 reps per round)
Every 90s for 4 sets each
1. 1 jerk dip + 1 jerk drive + 1 jerk
2. 1 jerk drive + 1 jerk
3. 1 jerk
10 min not for time
20m OH/FW carry each side
30 ballistic kb rows
EMOM 3:
- 3-5 Drop Snatches + OHS
EMOM 4:
- 3-5 Scarecrow Squat Snatches
EMOM 5:
- 3-5 Tall Squat Snatches
- 2 High Hang Squat Snatches
(TC: 9 Min)
1. 3 Segmented Low Hang Snatch Pulls
2. 30s KB FR Squat Hold
3. 8 OH Pallof Press/Side
AMRAP 45:
A. 800m Run (start and finish w/15m Bear Crawl)
B. AMRAP:
2-2-4-4-6-6...:
- cal Bike
- Devils Press (2x15/10)
7 sets
1 clean lift off
1 clean
1 jerk
All sets above 85%
Build up a heavy double in 5 sets
Find a heavy 1-3RM
Banded deadlift (purple band)
3 sets
6-8 Standing "Filly" press each side
6-8 3-point row each side
ME tempo strict hspu (2020)
Rest 90s
2 sets
20 banded good mornings
30s plate to chest hold on bench
40s weighted plank
Rest as needed