Bent Hollow Body Rock 5x30r
Table 5x30s
Elbow Side Plank Twist 3x5r@
Standing Trunk Circle 3x5r@
Tuck Up 4x15r
Stiff Leg Windmill 4x5r@
Wrist Warm Up 4x10
Shoulder Extensions 5x2
Wall Handstand 5x15s + 2xME
Kick Ups Best of 20
6 sets of:
3min on 2min off
1. AMRAP of:
14/11cal row
10 Pull ups
6 DB-Hang C+J (each side @ 22,5/15kg)
2. 400m run
ME Burpee BJ over (24/20'')
EMOM 4:
Slow Snatch Pull (slow on first pull then explode) + H. M. Snatch + H. H. P. Snatch
Every 90sec for 4 sets:
Snatch Deadlift + H. P. Snatch + tng P. Snatch
7min to find 1RM Power Snatch
4 sets of:
5 btn Snatch Grip Strict Press (AHAFA)
20sec Pull apart hold after each set
Rest 90sec
6 Rounds of 4 min. on/2 min. off:
30 DU
200 m. Med. Ball Run
10 Burpee BJ
ME cal. Bike or Row (switch after each Round)
10min EMOM
1-5 H.P. Clean + P. Jerk
6-10 P. Clean + Jerk
start @ 65% and work up
6/1 Method
6-1-6-1-6-1
(start 6s ~ 75% and 1s ~ 90%)
3 sets of:
6-8 bent over BB rows (sup. grip)
6-10 strict (wtd.) Ring Dips
1-2 legless Rope Climbs
rest 2min
Not for time! Move with good form and work heavy.
3 sets of
10-12 ring rows
15 band pull aparts
90sec of gymn. swim
rest by feel