Movement Prep.
Box Step Ups
Box Jumps (step down)
Box Jumps (bouncing)
15-20 Box Jumps for time
Box Jump for Max High
Shoulder and Wrist Prep.
Floor Sliders
Kick Up with Wall (1m, 2m, 3m)
Kick Up with Partner (Hold and Walk)
HS Walk
HS Walk with Obstacles
Work up to a heavy single (H1) in 10min
then
8min EMOM
5 P. Snatches @ ~70-75% of H1 (alternate between TNG and Drop and go)
For time:
50 HSPU (scale height, or to Box HSPU, or push up)
- EMOM (starting first min.) 5 Front Squats @ 50% of 1RM -
(8min cap)
EMOM 6:
Muscle Snatch + Hang Muscle Snatch
Work up in weight
Every 90sec for 6 sets:
Power Snatch + Hang Power Snatch + 2 OHS
Work up in weight
3 rounds of:
10 Power Snatch (need to be TNG)
10 Rainbow Maker (each side)
20m suitcase carry (each side)
(12min cap)
Every 3min for 18min (6 sets)
100m run
300/250m row
100m run
rest 3min
Every 3min for 18min (6sets)
100m run
20/15cal Bike
100m run
4 sets of:
3 Push Press @ 80%+
rest 60sec.
6-8 Chest supp. DB-rows
rest 60sec.
10min EMOM
1. 2-6 Bar MU (scale to banded or C2B)
2. 30sec. max distance HS-walk (7,5m there and back) - scale to HS-walk progressions (wall climb, side walk on wall, shoulder taps on wall, free standing attempts)
8x 30/25cal
rest 1min
Crossover Symmetry - Strength