4 sets:
1-2 Rope Climbs
3-5 Strict HSPU
-rest as needed between exercises-
~15 min. TC
3 Rounds FOR QUALITY, NOT FOR TIME
Barbell Roll Out x 5-10
Hanging Leg Raise x 10
Tall Kneeling Pallof Press x 10/Side
Med. Ball lateral toss to wall x 8-10/Side
Build up a heavy set of 5 touch and go powercleans
Then do 3x5 at the last weight but in singles with 1 min rest between sets
3 giant sets
3 high boxjumps
6 halfkneeling anti rotation presses each si.
9 single arm bent over db row each side
12 hollowrocks
15m sealwalk
Rest 1 min
- Clean High Pull
- Hang Power Clean
- High Hang Squat Clean
- Jerk
(TC: 10 Min)
- 4x 1+2+1 @ 100%
- 5 Clean and Jerk (50/35)
- 30 DU
5 Rounds:
- :20 Bike
- :10 Rest
- :20 Burpees
- :10 Rest
(TC: 5 Min)
Rest 5 Min
5 Rounds:
- :40 Row
- :20 Rest
- :40 Burpees
-: 20 Rest
(TC: 10 Min)
Rest 5 Min
5 Rounds:
- 1:20 Run
- :40 Rest
- 1:20 Burpees
- :40 Rest
(TC: 20 Min)
Find a heavy weight for:
P. Clean + Hang Clean + Jerk
No fails!
3x 9 @ 77,5%
rest ~3-4min
4 sets of:
6-8 Bench Press @ 70%+ (by feel 1RIR)
rest 60sec.
6-8 (wtd.) strict pull ups
rest 60sec
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.)