Movement Prep.
HS Walk
- 20 kick ups to wall
- HS Walk with 1/2 Partner (Pipe)
- HS Walk
- HS Walk with obstacles
Bar MU
- kipping Swings + Push Ups
- Box Bar MU
- Banded Bar MU
- Bar MU
Tabata Hollow Hold
6 sets of:
5 (squat) Snatches @ ~75%
rest 60sec.
4 giant sets of:
4 tempo Front Squats (from floor) @ 51X1 ~RPE 8,5
6-8 (wtd.) Chin ups
6-12 Ring Dips with 2sec. hold at bottom pos. (scale with banded or to push up var.)
rest 90sec.
8 sets of:
Hang Clean + Clean + Jerk
- start with first weight after empty Bar and work up in weight -
4 sets of:
3 Segmented Snatch Deadlifts @90-100%
3 sets of:
6-10 half kneeling single arm DB Strict Press
6-10 Barbell Roll Outs
In Teams of 2:
Every 14min for 42min (3 sets):
3 rounds of:
15/12cal row
80m Med Ball run (9/6kg)
15/12cal Air Bike
-YGIG per movement-
6sets of:
2min on 2min off
1. AMRAP of:
9 BJ over (24/20'')
6 Squat Cleans (70/47,5kg)
3 Bar MU
2. 20/15cal Bike
10 STOH (70/47,5kg)
ME WB (9/6kg)