Strict (wtd.) Pull Up:
6x3
-rest 1-2 min.-
Regression: Cluster Set, Partner
3 Rounds of 30 sec. on/30 sec. off:
1. Ring Body Saw
2. Ring Curls
3. L-Sit
4. Double KB Bottom Up Hold
Amrap6
100m run
6 alt heavy db clean and jerk each side
Rest 2 min
Amrap6
30 doubleunders
6 alt heavy db snatches
Rest 2 min
Amrap6
8 target burpees
6 heavy single arm db thruster ( 3 each side)
Technique Work:
- Snatch Lift off
- Snatch Deadlift
- Snatch High Pull
- Snatch
- No contact Snatch
- No feet Snatch
- Snatch
- Band Pull aparts
- KB OH/FR Carry
- Hollow Hold
AMRAP 40:
10 Rounds:
- 500m Row YGIG
remaining time:
AMRAP
- 30 cal Bike YGIG
20min of:
15/12cal Bike
20m single arm Farmers walk (each side)
15 russ. KBS
8 palloff press (each side)
75 single unders
20 air squats
10 DB-Floor presses
10 tempo inverted bar rows @ 2020
- move easy @ RPE 6 or lower (rest as needed between movements) -