Movement Prep.
Core: 4 Sets of
10 Straddle Pops
10 L-Sit Pops
30 sec Plank
30 sec Side Plank each Side
60 sec rest
Pistols
- Box Pistols
- Banded Pistols
- Cockie Pistols
- Weighted Pistols
Rope Climbs (legless)
- legless from Floor
- legless from Box
- legless Rope Climb
- 2 up 1 down
12min EMOM
1. 4-12 C2B
2. 20-40sec. ring support hold (50/50 for top and bottom pos.) - scale with band or to push up pos.
3 rounds of:
1min row
1min WB (9/6kg)
1min Bike
1min russ. KBS (32/24kg)
rest 1min
Find a heavy Snatch double for the day
Then 10 Snatches for Time @ heaviest weight (6min cap)
4 sets of:
3 Power Snatch
3 Hang Snatch
3 OHS
Rest 90sec
Build to a challenging weight
In Teams of 2:
30min AMRAP:
50/40cal row
50 Burpee over rower
50/40 cal row
50 Box Jumps (24/20")
- split work as needed -
*after each movement both have to do 10m Bear Crawl
6 sets of:
90sec. on 2:30 off
1. AMRAP of:
8 Burpee BJ over (24/20'')
8 alt. DB-Snatches (30/20kg)
8 alt. DB-rev. lunges (30/20kg)
2. 30 WB (9/6kg)
then ME row for cal