work up to a heavy set of 6 Back squats (H6) @~RPE8,5
then 3x 5 Back squats with 3sec. ecc. @ ~90% of H6
In 15min 5 rounds of:
4-6 strict (def.) HSPU
5-10 strict tempo Chinups @ 1121
1x Hollow complex of: 10 Hollow rocks/hold 8 alt. V-ups 6 tuck ups 10m seal walk
1. Practice Handstand walk for 12min
--> 5 sets of: 10-20sec. Chin over ring hold + 10-20sec. bottom of ring support hold in between
or
2. 10min quality AMRAP of:
10-20m Handstand walk + 10-20sec. Chin over ring hold + 10-20sec. bottom of ring support hold in between
Coaches warm up for Split Jerks
12min EMOM
2 Split Jerks
start at first weight after empty bar and work up
4 sets of:
5 TNG DL @ RPE 8 for all sets
rest 30-60sec.
4-6 strict (wtd) chin ups
rest 30-60sec.
5-8 single arm KB-press (each side)
rest 30-60sec.