Movement Prep.
Bar MU
- kipping Swing + Push Ups
- Box Bar MU
- Banded Bar MU
- Bar MU
HS Walk
- 15-20 Kick Ups to Wall
- HS Walk with 1/2 Partner (Pipe)
- HS Walk (for distance)
- HS Walk with obstacles
Plank Variations
15min EMOM
1-5 3 P. Cleans
6-10 2 P. Cleans
11-15 1 P. Clean
start at first weight after empty bar and work up in weight
For time:
20 WB (9/6kg)
20 alt. DB-Snatches (22,5/15kg)
20 pull ups
15 WB
15 alt. DB-Snatches
15 pull ups
- 7min cap -
5 sets of:
Clean Pull + Hang P. Clean (3sec pause in Hang Position + High Hang Clean
Then 5 sets of:
P. Clean (2sec pause @knee) + Hang Clean
Then 5 sets of:
Hang Clean
Work up to a heavy weight over the course of all 15 sets
3 sets of:
6 single arm KB Thruster (each side)
6-10 chinese KB rows (each side)
Rest 60sec
Every 10min for 40min (4 sets of)
1) 400m run
20 BBJ overs (24/20")
400m run
2) 20/15 cal Air Bike
35/25 cal row
20/15 cal Air Bike
2 rounds of:
4min row
then
4min AMRAP of:
200m run
6 Burpee BJ over (24/20'')
rest 2min
4min row
then
4min AMRAP of:
15/12cal Bike
50 DU´s
rest 4min
3 sets of:
10-15 Hollow rocks
20sec. tall kneeling pallof hold (each side)
60sec. of breast strokes, W-shrugs, T-hold