1. Practice Kipping/butterfly pull ups/C2B for 15min + 5x 10-20m Handstand walk (free marching, marching on wall facing or away from wall, or feet on box)
or
2. 5 sets of:
3-6 strict band assisted pull ups/8-12 ring rows + 5-10 kips (arch and hollow) + 5x 10-20m Handstand walk (free marching, marching on wall facing or away from wall, or feet on box)
For time:
800m run (scale distance to max 4:00min)
50 WB (9/6kg) (scale reps and/or weight to max 2:30min)
25 Ring Dips (scale to Bench Dips or push up var. - no banded dips!)
- 9min cap -
Coaches warm up for clean and jerk
Every 60sec. for 15min
0:00-5:00 2 hang clean and jerks
5:00-10:00 below knee clean and jerk + clean and jerk
10:00-15:00 2 clean and jerks
start at first weight after empty bar and work up in weight (maximum 85%)
work up to a heavy weight of 2 reps (RPE 9,5)
then 2-3x 2 @ 95% of H2
8min AMRAP of:
10 alt. pistols
10 alt. single arm DB Clean and Jerks (35/25kg)
10 T2B
3 sets:
8-12 GHR
10-12 Partner Sideplank (each side)