3 Sets of:
15-20 sec. (wtd.) Chin over bar hold
8-10 Seated Single Arm DB Press (each)
6-8 False Grip Ring Rows @3111
3 Sets of:
15-20 sec. Copenhagen Plank
6-8 Ring Body Saw
4-6 Windmills
3 Sets of
15-20 Banded Pull aparts
10-15 sec. Y,-W-,T-Hold
Every 2min for 12min (6 sets):
3 P. Snatch (DNG) + 3 OHS
@ 60%+
4 sets of:
4 Front Squat with 2x 1sec. pause (mid range and bottom position - RPE 9 for all sets)
rest 60sec.
1-3 legless RC
rest 60sec.
10 sets
1 max height wallball pushpress
10s double kb bottom hold
Every 90s for 9 sets
3x 3 pc + 3 jerks
3x 2 + 2
3x 1 + 1
3x5-8 at last weight
rest 60s
Work in 3 Warm up sets up to a challenging weight (RPE8)
Then do
4 Sets of:
8-10Tempo Goblet Squats @3111
60 sec. Rest
4 sets of:
8 KB Row Variations
10 ATYT's
12 Half-Kneeling KB Bottom up Press
14 KBS
4 Sets of:
6 Min ON/ 2 Min OFF
1. 800 m Run
Max Eff SA Devils Press (change side as needed)
2. 1000 m Row
Max Eff Burpees
Upper and lower back