Movement Prep.
Plate Climbers
HS Walk (assisted)
HS Walk (obstacles)
Movement Prep.
Kipping Swings
Kipping Pull Ups
Butterfly Circles
Butterfly Pull Ups
(Alternative: Pull Strengh)
Every 6min for 30min (5 sets):
1min Bike
15 pull ups
15 WB (9/6kg)
10 DB-GTOH (2x22,5/15kg)
- scale as needed to finish sub 4min for first set -
EMOM 6:
High Hang Snatch + Drop Snatch + Snatch Balance
Don't go higher than 70% of 1RM
Work up to a heavy weight for:
2 Snatch Lift Offs + Snatch (2sec pause 2" of floor)
Every 90sec for 5 sets:
1 Snatch High Pull + 3 Hang Snatch Pulls @80-90% of 1RM
2 Rounds:
1000 m. Row
rest 1:00
800 m. Row
rest :45
600 m. Row
rest :30
400 m. Row
rest 3:00
*try to go faster as distance gets shorter*
12min EMOM
1. 5 strict (def.) HSPU
2. 10 alt. DB-Snatches @ chose a heavy weight you can go TNG unbroken
3. 50sec. Bike
27-21-15-9 of:
Thrusters (42,5/30kg)
C2B
- 9min cap -
3 sets of:
10-12 tempo ring rows 2020
15-25 band pull apart var.
rest 60sec.