Wrist and Shoulder Prep.
2 x 10 Push Ups
Planche Hold on Parallets
3 x 5 Planche Push Ups (scale as needed)
2 x 5-10 Pull Up
2 x 5-10 Chin Up
4 x 1 Exentric Pull Up (Variation)
5 min AMRAP (FOR QUALITY)
10 Ring Dies
30 sec Hollow Hold with a snap to V-Sit every 5 sec
For Weight
21-15-9 Reps For Time
Thrusters (43/ 30kg)
Pull-Ups
Every 90sec for 6 sets:
Clean Pull + Hang Power Clean + Push Jerk + High Hang Clean + Split Jerk
Start light and work up to a moderate weight (Focus on speed and technique)
Find heavy weight for:
Hang Clean + TNG Clean + Jerk
9min EMOM:
1) 5 Double KB Front Squats @Tempo 32X1
2) 5 single arm KB Push Press (each side)
3) 10 palloff press (each side)
For Time:
2x1000m
Rest 2 min. between sets
4x500m
Rest 1 min. between sets
8x250m
Rest 30 sec. between sets
- Total distance: 6000m -
3 sets of:
8-15 Ring push ups
rest by feel
8-12 bent over BB rows (sup. grip)
rest by feel
In teams of 2:
20min AMRAP of:
12/9cal Bike
6 Burpee BJ over (24/20'')
- YGIG -
then
5 P. cleans (60/40kg)
5 C2B
5 Burpee over bar
- YGIG -
then
15/12cal row
15 DB-Thrusters (2x15/10kg)
- YGIG -
(move at 80-90% not all out!)