1min Parallet facing Burpees
1min DUs
5min Emom:
1 Legless RC or 1 Pegboard climb
then
5min Emom:
14 alt. KB Strict Press
10sec L-Hang or Chin over Bar in L-Position
5 Strict HSPU
14 alt. Bent over band row
1 Turkish Get up (R+L)
Every 90sec. for 12min (8 sets):
P. Clean + Hang Clean + Clean
start @ 60% and work up in weight
5 rounds of:
10 DL (100/70kg)
10 DB-H.P. Cleans (2x22,5/15kg)
15 WB (9/6kg)
- 13min cap -
Box jump to split drop (alternate sides)
Build up a heavy set of 2 hang pc + 1 jerk
Then do
3x1 min amrap hang clean and jerk with 2 min rest between
@90%
@80%
@70%
3x20-30 banded leg curls
Lower body stretch and smash