6 sets of:
P. Clean + Hang Clean
@ 70%+ (or 2.-3. weight after empty bar)
4 rounds of:
5-8 (wtd.) ring Dips (scale to 3-4 neg. ring dips (5-10sec.), banded or (neg.) Push ups
5-12 strict pull ups (scale to banded or 2-3 (band or feet ass.) neg. pull ups - 5-10sec.)
15-30sec. Hollow hold
15-30sec. single leg glute bridge hold (each side)
- don´t rush through this, rest as neede to keep sets consistent (max 12min) -
Work up in weight over 5-7 Sets
7 Deadlift (BB/2xDB, conv. Stance)
reset for every rep
60-90 sec. Rest
EMOM 12:
1. 7 Push Press/ Each
2. Dip @ Bench/Box
2x 1 Min Each Side:
Palms @ Wall Stretch
3 sets of:
5 Front Squats @ RPE 9 for all sets
rest ~2min between sets
4 sets of:
6-8 sumo stance rom. DL
- 1 warm up set of 8 reps, then heavy work sets. you can still work up in weight over the 4 sets -
For time:
20 P. Snatch (52,5/35kg)
20 OHS (52,5/35kg)
20 C2B
20 STOH (52,5/35kg)
20 Front Squats (52,5/35kg)
20 T2B
- EMOM do 4 Burpees, starting with the first minute -
(12min cap)
3-4 sets of:
6-8 ring body saw
10-15sec. tall kneeling pallof hold (each side)