Movement Prep.
HSPU
- negative HSPU
- kipping HSPU
- strict HSPU
Pulls Ups
- kipping Swings
- kipping Swings with lifting Hands (timing)
- singles start on top
- kipping Pull Ups
- (Butterfly Pull Ups)
5 min AMRAP
2 HSPU
2 Pull Ups
4
4
6
6
...
15-12-9
work at RPE 8-8,5 for each set
3-4 sets of:
6-8 DB-Floor press
8-12 strict Chin ups
40-60sec. 1,5 Bulg split squats (each leg)
- no rest in between (3x split squat, 4x floor press/chin up) -
8min to work on:
Slow Pull Snatch Deadlift + Hang Muscle Snatch + Hang Power Snatch (2sec pause in Hang) + OHS (5sec Pause in bottom)
In 6 sets find a heavy weight for:
Slow Pull Power Snatch + slow pull Snatch
Then 4 sets @heaviest weight with normal tempo
6-4-2-4-6 Snatch Deadlifts @RPE 8 each set
For Time:
2000/1800m row
1200m run
30 Burpees
1250/1100m row
800m run
20 Burpees
500/450m row
400m run
10 Burpees
(35min cap)
5 sets of:
15/11cal Bike sprint (all out)
200m easy recovery run
- 4min SP -
5 sets of:
15 Burpees (all out)
200m easy recovery run
- 4min SP -
5 sets of:
20/15cal row (all out)
200m easy recovery run
- scale sprint reps as needed to stay at 95-100% effort for each of the five sets -
3 sets of:
10-15 Hollow rocks
20sec. tall kneeling pallof hold (each side)
60sec. of breast strokes, W-shrugs, T-hold