15-20 sec. Chin Over Bar Hold (wtd., scale to as less assist as possible)
Rest 30 sec.
30 sec. Wall-facing Handstand Hold (Scale to Box/ Plank in perfect Hollow pos.)
Rest 30-60 sec.
5 Hanging Knee Circles/ Each (Scale in height or movement to strict knee raises)
Rest 30-60 sec.
3-4 Sets of:
15-20 Banded Pull Aparts
8-10 Seated DB Strict Press/ Each
15-20 sec. Copenhagen Plank
8-10 Jefferson Curls (from Box)
Rest as needed
8 sets of:
Hang Snatch (from mid thigh) + Hang Snatch (from above knee) + Hang Snatch (from below knee)
@ 65%+ (or 2.-3. weight after empty bar)
In 10min work up to a heavy set of:
3 tempo Back squats @ 42X1 --> RPE 9
then
3x 5 @ RPE 9 (same tempo - weight needs to go down)
rest 1-2min
6 sets
1 max height wallball shot into 5m sprint
Every 90s for 12 sets do
3x 1 PC + 1 press + 1 pushpress + 1 pushjerk + 1 splitjerk
3x 1 PC + 1 pushpress + 1 pushjerk + 1 splitjerk
3x 1 PC + 1 pushjerk +1 splitjerk
3x 1 PC + 1 splitjerk
3x10 Heavy
Work in 3 Warm up sets up to a challenging weight (RPE8)
Then do
5 Sets of:
6 Tempo Goblet Squats @3111
60 sec. Rest
4 sets of:
8-12 3-Pos.-DB-Rows/ Each
10 Banded ATYT's
8 Half-Kneeling KB Bottom up Press
In Teams of 2
For time:
Part 1)
250 cal row
250 cal bike
- Every 3 minutes 30 DUs and change erg -
Part 2)
150 BBJO
- Split as needed, one works and the other has rest -
Cash-Out
600m medballrun (9/6kg)
- Timecap 40' -
Mobility through movement