Skill:
1. Kipping T2B Flow & Progression
2. Kipping HSPU Flow & Progression
EMOM 20:
1. Kipping T2B 8-10 challenging scale + 8-10 Kipping T2B easy scale
2. strict HSPU 6-8 reset 6-8 Kipping HSPU
3. Ring Rows 8-10 (1s pause at top) + 10 Air Squats
4. rest
Build up a heavy set of 3
Then do 4x1 with a 3s pause in bottom with heaviest weight
3 sets
6-8 reverse drop lunges (2") each side (kbs in FW)
Rest 30s after each leg
3 sets
6-8 single leg backrack goodmornings
Rest 30s after each leg
1x400m light farmers walk (no running)
4 sets of:
Power Snatch + Snatch Balance + OHS
All sets at moderate weight
4 sets of:
Pause Power Snatch (2sec at knee) + pause Snatch (2sec at knee)
Build to moderate/heavy weight
In 8min built to a 5RM TNG Power Snatch and 3RM TNG Power Snatch
1) AMRAP 15 min.:
Buy In 400 m run, then AMRAP of
25/20 cal. Row
10 Burpee over the Rower
- rest 2 min. -
2) AMRAP 15 min.:
Buy in 400 m run, then AMRAP of
20/15 cal. Bike
40 DU