Movement Prep.
4 Sets of:
30 sec On 30 sec Off
Chin over Bar Hold
Ring top Hold
Passive Hang
Ring bottom Hold
Tabata Hollow, Arch, Plank
3 Sets of:
10 Pollof Press
10 Banded Pull Aparts
3x 3 @ 80-90% or RPE9 (1RIR)
rest ~2min
4 sets of:
4-6 (wtd.) Chin ups - scale to band/feet assisted or 1-2 10-20sec. ecc. chin ups
rest 30-60sec.
8-10 (high box) step downs (each side - evtl. wtd. with KB in goblet pos.)
rest 30-60sec.
3 sets of:
10-12 DB rom. DL
10 alt. V-ups 8 hollow rocks 6 tuck-ups
5 sets of:
Clean Pull + High Hang Clean + Push Jerk + Split Jerk
@~40-65% of 1RM
Then 12min to find a heavy weight for:
Clean + Front Squat + Jerk
3 sets of:
5 Thruster
Rest 15sec
10 DB Hang Squat Cleans
Rest 60sec
Every 4min for 24min (6sets):
10/7 cal Air Bike
200/150m row
– All Out! —
Every 9min for 36min (4 sets):
400m run
15 P. Cleans (40/30kg)
30 WB (9/6kg)
45/35cal row
- scale as needed to finish sub 6min for first set -