Warm Up:
Shoulder & Wrist Prep.
Scapula Movements
Prac. Pipe
Plate
HS Hold:
20 x Kick Up Prac. (with Lines)
Kick Up and Hold (tap away with one food)
Kick Up and Hold (tap away with both)
HS Hold with Partner
HS Hold
Core:
3 x 30-60 sec Hollow Hold with snap to V-Sit every 5 sec.
3 x 40 sec Arch Hold
3 x 5 Transitions Hollow to Arch (don´t touch the floor)
40min AMRAP of:
5 rounds of:
30 DU´s
15 sit ups
then
5 rounds of:
10 russ. KBS (24/16kg)
10 Burpees
3 sets of (each side):
4 single arm KB Squat Cleans
4 single arm KB Push Jerks
4 single arm KB OH reverse Lunges
Rest 30sec after each side
In a 10min window work up a heavy weight for:
1 Clean + 2 Split Jerks
Then 5x1 clean and jerk @max weight
5x3 with 4sec lowering @~110%
Rest 90sec
*do 15sec L-Hang during rest period
Amrap35
400m row
100m plate run (heavy)
100m plate run (light)
100m run
100m rest walk (try nose breathing)
4 sets of:
5 Push press @ 75%+
rest 60sec.
6-8 Bent over BB rows
rest 60sec.
10min EMOM
1-4 strict MU
- scale to 3-6 Ring Dips -
6 sets of:
30sec. @ fast pace
rest 60sec.
60sec. @ mod fast pace
rest 2min
(hold same pace for every round!!)
- total: 25min -
Crossover Symmetry - Strength