On a running clock practice for 15 min:
0:00 - 5:00 Hollow & Arch
5:00 - 10:00 Kip Swing
10:00 - 15:00 Work up to a set of max reps Kipping Pull ups
15 min AMRAP for quality:
12 Deadbug (Each)
12 Hollow Rocks
6 Side Bend (Each)
12 Dead Fish
work up to a heavy single Snatch for the day in 10min
then
4 sets of:
P. Snatch + Hang Snatch + below knee Snatch @ ~80-85% of H1
6min AMRAP of:
8 DB-Hang Squat Cleans (2x22,5/15kg)
8 strict HSPU
3 sets of:
6-8 single leg Glute Bridge Jumps (on Box)
4 Box Jumps to single leg landing
4 Clean Pull Unders
10min to find heavy weight for:
Clean Lift Off + Clean Pull + Hang Clean
then every 30sec for 5min (10 sets):
1 Clean @heaviest weight
Every 3min for 30min (10 sets):
1) 20/15cal row + 200m run
2) 10/7cal Air Bike + 10 Box Jump Overs + 10/7cal Air Bike
6-8 sets of:
3min on 2min off
1. AMRAP of:
12/9cal Row
12 Thrusters (52,5/35kg)
12 T2B
2. 400m run
then
AMRAP of:
6 OHS (52,5/35kg)
6 C2B