15 min. to work on
Handstand Hold progressions
3 Rounds for QUALITY:
Ring Push Up x 6-10
Hanging Leg Raise x 10
Single Arm Ring Row x 8/Side
Tall Kneeling Pallof Press x 10-12/Side
Barbell Roll Out x 8-10
Every 90sec. for 15min (10sets):
2 Hang Snatches
start @ 50% and work up in weight
For time:
21-15-12-9-6-3 of:
Thrusters (40/30kg)
Box Jumps (24/20'')
- 10min cap -
Find heavy Clean and Jerk double
Then every 30sec for 5min (10sets):
1 Clean and Jerk @~90% of heavy double
"KB Macho Man"
10min EMOM:
3 KB Hang Power Cleans
3 KB Front Squats
3 KB STOH
Choose a challenging weight
Every 3min for 30min (10 Rounds):
1) 20/15cal row + 10 Burpee over rower
2) 100m run + 10/7cal Air Bike + 100m run
Every 90sec. for 12min (8 sets)
P. Clean + Clean + Jerk
start @ 65% and work up by feel
5x 5 @ 80%
rest ~2min
4 sets of:
5 Bench Press @ ~ 80%
rest by feel
8-10 bent over BB row (sup. grip)
rest by feel
3 sets of:
12-15 bent over rev. flys (light)
20-30 banded leg curls
4-8 roll up to neg. leg raise (3-6sec.)