1. Practice Kipping HSPU for 12min + 5x 10-20 Hollow rocks (hold)
or
2. 10min EMOM
1. 3-6 kipping (def.) HSPU (work up in def. if possible)
2. 10-20 Hollow rocks (hold)
or
3. 5 sets of:
1-3 wall climbs or kick up to HS on wall
8-12 standing DB-presses
10-15 Hollow rocks (hold)
12-9-6
strict pull ups
21-15-9
single arm KB-Thrusters (24/16kg)
rest 3min
5 rounds of:
12 single arm KB-Thrusters (24/16kg)
6 strict pull ups
- 15min cap -
Practice Kipping t2b with focus on connecting full reps
(Scale To hightest possible height to Connect at least 3 in a row)
After each set do 3 Counter movement jumps for max height
Or
For Time but sets have to be unbroken
10-9-8-7...1 T2B
After Thies do 3x5 CMJ
Coaches warm up for Split Jerk
10 sets of:
2 Split Jerks (pause for 2sec. in dip for first jerk)
- start @ first weight after empty bar and work up in weight -
4 sets of:
6 TNG DL @ RPE 8 for all sets
rest 30-60sec.
6 TNG strict press @ RPE 8,5 for all sets
rest 30-60sec.
6-8 strict (wtd.) pull ups
rest 60sec.