Core and Ring MU

Core and Ring MU

3 rounds of:
10-15 L-Sit Pops
10-15 Straddle Pops
30 sec Arch Hold

2 rounds of:
Plank variations for 2 min (1-2 min rest between Sets)

Ring MU
Transition on floor with bend legs
Transition on floor with straight legs
Transition on floor with Band
Slow Hip Pulls
Kipping Swings
Kipping Swings with Hip Pulls
Kipping MU (assisted)

Power Snatch

Every 90sec. for 12min (8 sets):
3 Power Snatch (1.1.1 - rest 5sec. between reps)
start @ 60% and work up in weight

WOD

3 rounds of:
12 Burpee over Bar
9 H.P. Snatch (52,5/35kg)
6 Bar MU
- 8min cap -

Squat Clean EMOMs

EMOM 5:
2 High Hang Squat Cleans (2sec pause in Squat on first clean)

EMOM 5:
Clean (2sec pause mid patella) + Hang Clean

EMOM 5:
1 Clean

Work up in weight over course of all EMOMs

Accessoires

4 sets of:
8 Barbell bent over row
6-10 Barbell roll outs
Rest 60sec

Conditioning

6 Rounds for time:

15 Squat Jumps
100 m Run
15/12cal Row
10 Burpee Box Jumps

90sec rest between rounds

(30min TC)

WOD1

12min EMOM
1. 8 STOH @ 60-70% of 1RM Jerk
2. 8-15 C2B

WOD2

12min EMOM
1. 40sec. Bike
2. 2-7 MU

Accessories

3 sets of:
10-12 tempo ring rows 2020
15-25 band pull apart var.
rest 60sec.