Every two minutes for 12 minutes do (6 Sets):
3-4 Strict Pull ups with focus on maintaining Hollow Body Position
- add weight or scale to banded Pull Ups
3 Sets of
6-8 Side Bends/ Each
15-20 Good Mornings (3 sec ecc., 1 sec. Hold)
15-20 sec. Pallof Press Hold/ Each
30 Flutter Kicks (maintain Hollow Position with lower back on the ground)
Every 8 min for 32 min
Buy in 80 DUs (max 1 min)
Then 3 rounds
10 single arm devils press (5 each arm/22,5/15)
100m MB run (9/6)
(Finish first set in sub 6)
- Tempo Snatch Pull
- Hang Muscle Snatch
- OHS (3230)
(TC: 8 Min)
- Snatch Balance
(TC: 12 Min)
- Scarecrow Snatch
- Tall Snatch
For Time:
1.
3 Rounds (each):
- 35/24 cal Row
2.
3 Rounds (each):
- 25/18 cal Row
3.
3 Rounds (each):
- 15/12 cal Row
4.
3 Rounds
- 50 Burpee over Paralette
- 50 cal Air Bike
(TC: 40 Min)
(Goal for 1-3: sub 27 Min)
Jerk warm up for the whole group
5 sets of:
P. Jerk + Split Jerk (2sec. pause in dip and catch for both)
@ 50-65%
5 sets of:
2 Split Jerks @ 65-75%
Every 2min for 24min (6 sets):
1. 90sec. Bike (consistent pace)
2. 3x inverted hang into chin over ring hold (15sec. hold on last rep)
10-20sec. top of ring support hold + bottom of ring support hold
10 pike leg lifts + 5-10sec. hold on last rep
Passive Holds/ Lift Offs for
Hip Extension and Flexion
Hip Internal and External Rotation