Movement Prep.
4 Sets of:
6-10 Ring Push Ups
10 Devils Crunches
20 sec. Cross Hold p.A.
30-60 sec. Plank Hold
T2B
kipping Swings
kipping Swings with Knee Raises
kipping Swings with straight Leg Raises
kipping Swings with Toes as high as possible
2 Sets of max reps T2B
50 Ring Rows
* each time you break do 20 russian twists
Every 90s for 12 min do
3 hang powercleans
Start with 1st weight after emtpy barbell and build up
12 min quality amrap
6-8 heavy double KB tempo FS (31X1)
3-5 single arm db press into 5-7 single arm db bent over row / side
3 sets of:
5 Box Jumps to single leg landing
Rest 30sec
3 Drop Snatches
Rest 30sec
5min EMOM:
High Hang Power Snatch + High Hang Snatch
5min EMOM:
Hang Power Snatch + Hang Snatch
5min EMOM:
Below knee power Snatch + below knee Snatch
Every 12min for 36min (3sets):
60/45 cal row
150 single Unders
20 Box Jump overs (24/20")
30/22 cal row
75 Double Unders
10 Burpee Box jump overs (24/20")
8 sets
Amrap3 with 1 min rest between
Set 1/2
400m run
ME burpee boxjump (24/20)
Set 3/4
400m run
ME burpee BJ overs (24/20)
Set 5/6
500m row
ME boxjumps (30/24)
Set 7/8
500m row
ME boxjump overs (30/24)
3-5 x Durante Core with 60s rest between
+
1x CS Strength