Movement Prep.
3 Sets of:
5-8 Ring Rows
5-8 Ring Dips
5-8 reverse Ring Rows
4 Sets of:
1-3 one Arm Push Up p.A.
4-8 one Arm Ring Row p.A.
60 Push Ups for Time (TC 5 min)
For time with a partner:
400m run
60 Thrusters (40/30kg)
60 T2B
400m run
40 Thrusters (40/30kg)
40 T2B
400m run
20 Thrusters (40/30kg)
20 T2B
rest 5min
400m run
60 alt. DB-Snatches (22,5/15kg)
60 Burpee over bar
400m run
40 alt. DB-Snatches (22,5/15kg)
40 Burpee over bar
400m run
20 alt. DB-Snatches (22,5/15kg)
20 Burpee over bar
- 40min cap -
(scale reps and weight as needed - try to work with a partner you can share a single DB and BB with)
E2MOM for 10min (5sets):
3 Position Clean + Jerk
(Hang, below knee, floor)
Then every 90sec for 7:30 (5sets):
1 Clean and Jerk
- work up in weight over all 10 sets, start @~60%-
For Time:
20 Single arm DB Clean and Jerks (22,5/15kg)
15 single arm DB Clean and Jerks (30/20kg)
10 single arm DB Clean and Jerks (35/25kg)
(6min cap)
In Teams of 2:
4x25/19cal YGIG (4 each)
Rest 60sec
4x20/15cal YGIG
Rest 60sec
4x15/11cal YGIG
Rest 60sec
4x10/7cal YGIG
-40min cap-
Every 10min for 40min (4 sets):
400m run
12 Burpee over rower
500/450m row
15 Box Jumps (24/20'')
25/18cal Bike
9 Burpee BJ over (24/20'')
- scale as needed to go sub 8min (consistent pace) -
3-5 sets of:
"Durante core"
rest 60sec. between
+
CS-Strength