On a running clock practice for 18 Minutes:
0:00-6:00 Slow Kip Swings (Focus Active Shoulders/Hollow&Arch Pos.)
6:00-12:00 Fast Kip Swings (Focus Pull Through from Hollow to Arch)
12:00-18:00 Kipping Knee/Leg raises; Toes to bar (Focus on rhythm)
3 Supersets of:
20-30 sec. Banded Pull Apart Hold
20-30 sec. Pallof Press Hold/Each
8-12 Ring Push Ups (Scale height, to floor/bar@rig)
12-15 banded biceps curls
Rest as needed between sets
Every 90s for 10 sets
4 x 3 tall jerk (light weights)
6 x 1 splitjerk (medium to heavy)
3 sets
8-10 double kb frontsquat (3030)
Rest 1 min
6-10 ring pushups (3030)
Rest 1 min
8-10 DB rom deadlift (3030)
Rest 1 min
6-10 SA Kneeling on bench kb row with band pulling from the front (3030/each side)
Rest 1 min
Find a max weight in 8' for the following complex:
Above the knee Snatch + Below the knee Snatch + 2 inches above the ground Snatch
then
EMOM for 6'
1. (Full) Snatch with HComplex
3X3@80-85% 1RM
tempo 30X1
- rest 90“ between sets -
3 rounds of:
20m heavy uneven KB carry (OH/FR) /side
10 banded good mornings (Rogue black/green)
15 banded pull-a-parts
- rest by feel -
8 Sets of:
3 Min ON/ 2 Min OFF
1. AMRAP of:
250 m Row
12 FP#2 (in total, 6 Each)
10 Push Ups
2. AMRAP of:
10-12 Cal Bike
15 Air Squats
10 Side Lunges
In teams of 2
10 rounds for time of: (time cap 38')
25/20/18 cal row (MM/MF/FF)
8 burpees over the wall (48"/40")
70 double-unders
then
Partner A) 50m single arm farmers carry, Partner B) 100m run
- Partner A works and Partner B holds a 24/16kg KB (mixed teams 20kg); split as needed -
Find 1RM Chin up.
Work up to a 3RM Bench Press.
20min AMRAP of:
20/15cal Bike
10 C2B
20/15cal row
20m HS-walk
40m DB-Farmers walk
Hip & Ankle