Practice for 15 Minutes
1-3 Neg. Ring MU (feet supp./band ass.) w. holds in transition
In between each set do 45 sec Side Plank/each side
Every 90 sec for 15 Minutes do the following sequence (without loosing grip)
1. 5 Scap Pull Ups
2. 3 Kip Swings
3. 1-2 Pull Ups
4. 1 C2B
Work up in weight in 12' for the following complex:
2x Clean + Hang Cluster
- rest 90" between sets -
3 rounds of:
8-12 Barbell Bent Over Rows
10 Pike Leg Raises
5-10 (wtd.) Ring Dips
6 FR KB Squats (each side)
- rest 90" to 2' -
1. 30s Squat Jerk Hold
2. 30s Arch Hold
- Paused Jerk Drive
- Push Press
- Drop Jerk
- Jerk
- Jerk Drive
- Jerk
x2
(TC: 13 Min)
- 10 KB Push Press
- 20m KB OH Carry
- 20m KB FR Carry
- 20m KB FA Carry
Rest 60s
For Time:
- 400m Run
- 50 Man Makers (2x15/10)
- 400m Run
- 100 cal Row
- 400m Run
- 150 Box Jump overs (24”/20”)
- 400m Run
- 200 DU
- 400m Run
- 150 Box Jump over
- 400m Run
- 100 cal Row
- 400m Run
- 50 Man Makers
(TC: 45 Min
4x 5min AMRAP
rest 3min
1. 3 Bar MU 6 strict HSPU 12 KB-Snatch (6 each arm - 32/24kg)
2. 15/12cal row 10 DB-Thrusters (22,5/15kg) 2/1 legless Rope climbs
Routines to increase ROM