1. Swing
2. Hip to Rings
3. Transition
4. Dip
4 Rounds:
1. 6-8 Ring Row(heavy)
2.6-8 Ring Dips
30-60sec. Pause
1. Ring row top hold(15-30sec)
2. Ring dip hold at bottom Position(15-30sec)
3. 10 Hollow Rocks then 10 Superman
8 sets of:
P. Clean + Clean + Front Squat
start @ 60% and work up by feel
For time:
13-9-7-5
Squat Cleans (60/40kg)
Burpee BJ (24/20'')
- 12min cap -
EMOM 3:
- 3x Hang Muscle Snatch + OHS
Rest 1 Min
EMOM 3:
- 3-5 Drop Snatches
Rest 1 Min
EMOM 3:
- 2 No Feet Slow Motion Hang Squat Snatches
- 2 Scarecrow Snatches
- High Hang Snatch High Pull
- High Hang Squat Snatch
- Hang Snatch Pull
- Hang Squat Snatch
(TC: 12 Min)
- alt. DB Hang Snatches (22,5/15)
*EMOM: 10 Squat Jumps
AMRAP 40:
A. 2 Rounds:
- 15/12 cal Bike
- 15 Squat Jumps
- 100m Run
B. AMRAP
- 15/12 cal Row
- 10 Burpees over Erg
C. AMRAP
- 80m KB FA Carry (2x32/24)
- ME DU
6x 3
start @ 80% of 1RM Snatch and work up by feel
- go overhead with a split Jerk from bnk -
8, 6, 4, 2, 8
start @ 70% and work up by feel (1-2RIR)
For time:
10, 8, 6, 4, 2
Squat Snatch (52,5/35kg)
Bar facing Burpees
- 8min cap -
3 sets of:
15-20 GHD Hip Ext.
10-20sec. L-sit
20 band pull aparts