Practice for 15 Minutes HSPU with focus on establishing tripod position
work up in progression:
1) Pike Push Up @floor
2) Pike Push Up @box (increase height)
3) HSPU @ Wall (Scale height with Plates)
Do 3-4 Giant Sets of:
10 Banded Lat Pull downs
10 Face Pulls
10 Standing Banded Ab & Side Crunches/Each
10 Hanging Leg Raises
10 Superman Rocks
For time:
30 box jumps, 24/20 in.
15 clean and jerks, 42,5 / 30 kg
30 box jumps, 24 /20 in.
15 clean and jerks, 61/42,5
30 box jumps, 24/20 in.
10 clean and jerks, 83,5/52,5
30 single-leg squats
10 clean and jerks, 102,5/65
30 single-leg squats
5 clean and jerks, 125/80
30 single-leg squats
5 clean and jerks, 142,5/93,5
Time cap: 20 minutes
- Work up in Height
(TC: 8 Min)
- 5 Squat Clean + Push Jerk
- 5 Drop Squat + Squat Jump
(TC: 10 Min)
- Paused Clean Deadlift
- Hang Clean Pull
- Low Hang Clean Pull
(TC: 12 Min)
AMRAP 7:
6-9-12...:
- cal Bike Erg
* Partner B Wall Sit
* Partner C Rest
Rest 3 Min
AMRAP 7:
6-9-12..:
- cal Row
* Partner B Burpees
* Partner C Rest
Rest 3 Min
AMRAP 7:
6-9-12..:
- cal Ski
* Partner B DU
* Partner C Rest
Rest 3 Min
AMRAP 7:
- 40m KB FA Wall (32/24)
* Partner B Bear Crawl
* Partner C Rest
Hip Mobility Routine