Movement Prep.
Ring Dips
feet supportet
banded
excentric
kipping
Strict
Core
3 Sets
10-15 L-Sit pops
10-15 Straddle pops
5-10 Strict T2B/K2E
30 sec Arch Hold
15 Good Mornings
Static Hold
3 Sets
30 sec Ring supportet Top Hold
30 sec Chin over Bar Hold
30 sec Ring supportet Bottom Hold
6 sets of:
P. Snatch + Hang Snatch + OHS
start @ 70%+
For time:
120 WB (9/6kg)
- for every break do 12 DL @ 100/70kg -
(13min cap)
scale reps and/or weight for WB to do no more than 6 sets of DL to finish
Empty bar barbell skill warmup
Build up a heavy double
1 Powersnatch + 1 hang ps
1 min ME hang ps
1. 85%
Rest 1 min
2. 75%
Rest 1 min
3. 65%
Rest 1 min
4. 65%
6 Rounds of 4 min. on/2 min. off:
30 Double Unders
200 meter Med. Ball Run
10 Burpee Box Jumps
ME cal. Bike or Row (switch machine after each round)
-total time: 34 min.-
6-4-2-4-6 TNG Push Presses (go by feel, but heavy - 1RIR for each set!)
- 3 strict wtd. Chin ups after each set (heavy) -
For time:
30 Bar MU - scale reps, or to jumping/banded Bar MU or C2B
- 5 strict (def.) HSPU for every break - --> should be UB every set (adjust height as needed)
(8min cap)
Every 4min for 20min (5 sets)
40sec. max cal!
3 sets of:
10-30 pull apart var.
10x breast stroke
10x W-shrug
10-20sec. T-hold
rest by feel