Movement Prep.
T2B
kipping Swings
kipping Swings with Knee Raises
kipping Swings with Toes as high as possible
3 Sets of max reps T2B
Ring Push Ups
5 Sets of:
6-10 Ring Push Ups
10 devils Crunches
20 sec cross Hold p.A.
10 Ring Body Saw
50 Ring Rows
each time you break do 20 russian twists
3x 10 @ ~RPE 8 (2RIR)
rest 1-2min
3 sets of:
6-8 double KB-FR Box step ups (each side - ~knee height)
6-8 seated DB-press
- rest as needed between movements -
3 sets of:
10-12 DB-bent over rows
8-10 tall kneeling pallof press (each side)
5 sets of:
Clean Pull + 3 High Hang Clean
@~50-65%
5 sets of:
Clean Pull + 2 Hang Clean
@~65-75%
In 4-6 sets find heavy weight for:
Clean Pull + Low Hang Clean
In 6 sets work up to a heavy weight for single arm DB Push Jerks (each side)
1) 100/80cal row for time
5min rest
2) time needed from 1) as AMRAP for cal row
5min rest
3) X cal row from 2) for time
With a running clock
@ 0:00
6 rounds of:
400m run
10 Burpee BJ over (24/20'' - Box facing)
@ 25:00
For time:
30 alt. DB-Snatches (22,5/15kg)
20 T2B
10 Burpees
@ 35:00
12min AMRAP of:
15 WB (9/6kg)
12 BJ (24/20'')
9 DL (100/70kg)