1. 3-5 Bar MU
2. 8-12 Shrimp Squats
AMRAP 7:
- 3 Wall Climbs
- 6 C2B
- 9 Air Squat to Box Jump
Rest 3 Min
AMRAP 7:
- 20m Bear Crawl
- 20 Wall Sit Steps
- 20 Air Chairs
Tempo benchpress
Build up a heavy set of 3 (33X3)
After each set do 6 KB chinese rows each side (heavy)
4 sets
Build up a heavy set of 8 alt. frontrack reverse lunges (4 each leg)
Directly into
5 negative leg curls with plates (5s down)
Directly into
1min wallsit
Rest 1:30
4sets
10 heidens (5 each leg)
10 single leg forward jump (5 each leg)
Every 90s for 15 sets
5x 1 pause snatch with a pause 2" off the floor, below the knee and above the knee
5x 1 pause snatch with a pause 2" of the floor and below the knee
5x 1 pause snatch with a pause 2" of the floor
2 Rounds:
- 120s on - 120s off
- 90s on - 90s off
- 60s on - 60s off
- 30s on - 30s off
- 60s on - 60s off
- 90s on - 90s off
- 120s on - 120s off
Rest 2 Min
Total Time: 38 Min
Fullbody smashing