Movement Prep.
Pistols
- Box Pistols
- Banded Pistols
- Cockie Pistols
- Pistols (weighted)
- choose a solid variations of your own Pistol and do 30 alternating reps (15 each) TC 3 min
Core
- Plank Variations
- Hollow
- Arch
Rope Climbs (legless)
- legless from Floor
- legless from Box
- legless Rope Climb
- weighted Rope Climb (Vest)
1. Practice Kipping T2B for 12min + 5x 15-30sec. Handstand hold (wall facing, facing away or free standing)
or
2. 10min EMOM
1. 5-15 kipping T2B
2. 15-30sec. Handstand hold (wall facing, facing away or free standing)
20-15-10-5 of:
strict HSPU
- 20 Goblet squats after each set (32/24kg) -
(8min cap)
6 sets of:
Snatch Pull + below knee P. Snatch + 2 OHS (2sec pause in Squat)
Work btw 50-75% for all sets
Squat Snatch:
3x3 @~75-85%
3x2 @~80-90%
3x1 @~85+%
3 sets of:
5 Snatch Deadlift @100%
With a running clock:
@0:00
1200m run for time
@10:00
2500/2000m row for time
*EMOM do 5 Burpees
@30:00
1200m run for time
8 sets of:
4min on 2min off
1. AMRAP of:
15/12cal Bike
12 T2B
9 Thrusters (42,5/30kg)
2. AMRAP of:
200m run
9 Bar facing Burpees
12 P. Cleans (42,5/30kg)