3 x 10 5 sec Hollow Hold + snap to V-sit
3 x 10 Straight Arm Plate Raises (SLOW & maintain strong Hollow)
5 Inchworm (each rep: 5 Push Ups, 10 scapula Push Ups, 10 sec extended Plank Hold)
40 m Floor Sliders
3 x 5 SLOW V-outs (Rings) (move feet fwd. to deload)
Skin th Cat
Toes to Rings
Chest to Rings
L-Hang
Find max weight for:
2 P. Snatch
then 3x 3 @ ~85% of 2RM
(pause 2 sec. in catch)
5 rounds of:
15 DL (100/70kg)
15 HSPU
- 11min cap -
Find max weight for H. H. v. Snatch
Every 90sec for 7 sets (10:30min):
Pause Snatch (2sec pause at knee) + Hang Snatch
Work up in weight if form is good
EMOM 8:
1) 6-10 alt. DB Squat Snatch
2) 8 BB Snatch Grip Bent over row
10x20 cal. as fast as possible
- 2 min. rest between sets -
6 sets of:
1 P. Jerk + 2 Split Jerks
@ ~ 80%
3x 3-2-1 Waves
start @ 3x80%, 2x85%, 1x90%
then 3x85%, 2x90%, 1x95%
then by feel
3 sets of:
3-5 (wtd.) Ring pull ups
rest 60sec.
8-12 L-seated Arnold-presses
rest 60sec.
8-12 single arm KB-row on Bench (each side)
rest 2min
3 sets of:
8 blackburns
15 facepulls
30sec. band pull apart hold
rest 60sec.