Alternating Tabata Hollow/Arch Holds (8 x 20:10)
Inchworm to extended Plank Hold (6 x 10 sec Hold)
Side Raises (3 x 30 each Side)
Dragon Flag (Accumulate max time in 6 min (rest as needed)
Wrist Warm Up (4 x10)
HS Fail Options
HS Walk for Quality
HS Walk for Distance
6 sets of:
4 Front squats @ tempo 31X1
work up in weight
7min AMRAP of:
10 DL (100/70kg)
15 WB (9/6kg)
3 sets of:
10-20sec. L-sit
je 20m single arm Farmers walk (each side)
single leg bridge hold for ~15-30sec. (each side)
3 sets of:
10 Plank KP Pull throughs
5 half kneeling KB Bottom Up Press (each side)
3 High Box Jumps
Every 90sec for 7 sets (9:00):
Clean Pull + Hang Clean Pull + Hang Clean + Jerk
Work up in weight
Then 5x1 Clean and Jerk @max weight
For Time:
5 Squat Clean and Jerks @50/35kg
4 Squat Clean and Jerks @60/40kg
3 Squat Clean and Jerks @70/45kg
2 Squat Clean and Jerks @80/50kg
1 Squat Clean and Jerk @85/55kg
(5min cap)
5 Rounds for max. cal. each round:
*Running clock*
300 meter run
Bike for cal. until 3:00
Row for cal. until 5:00
- rest 2 minutes -
Find heavy weight for 2 P. Clean + 2 Split Jerks
then
1x 30sec. ME P. Clean + P. Jerk @ 80% from above
3x 3-2-1 Waves
start @ 3x80%, 2x85%, 1x90%
then 3x85%, 2x90%, 1x95%
then by feel
4 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