5 Rounds for quality:
10-20 sec frogstand holds (scale to reps moving in and out of frogstand)
Accumulate sec. handstand hold - belly to wall
10-20 shifts from right to left - back to wall
20 sec. hollow rocks/hold
Accumulate over time of 2 min Each AMBRAP:
1. Ring Rows
2. Push ups
3. Burpees
4. Superman Rocks
5. Pallof Press (1 min each)
Every 90s for 9 sets
3 x 3 snatch high pulls + 3 muscle snatches
3 x 2 snatch high pulls + 2 power snatches
3 x 1 snatch high pull + 1 squat/power snatch
Amrap7
3 burpees over DBs
3 DB Frontsquats
3 T2B
6
6
6
9
9
9
....
4 Sets of:
3 single leg Box Jumps (each leg)
Rest 30s
3 Clean Pull
3 Hang P. Clean
3 Push Jerk
3 High Hang Clean
3 Split Jerk
Rest 30s
In 12min Work up to a heavy weight for:
1 Clean + 2 Split Jerk
- No Fail, good Form throughout -
EMOM 5:
6 H.P. Cleans
- Focus on speed and efficiency -
7 Rounds of: (5 Min each)
150 m SA FR Carry (75 m Each)
20 m Lat. Horse Walk/ Each
10 SA KBS/ Each
10 SA Front Squats/ Each
In Teams of 2:
4 rounds of:
400m Run
20/15cal Air Bike
200m Run
10/7cal Air Bike
- YGIG per movement, no rest btw rounds -
2 sets of:
4-6 Cluster Chin ups (15sec. pause between reps) @ 90% of 1RM (80kg BW + 40kg Chin up = 120kg 1RM = 28kg add. weight)
rest 2-3min
- go up 2% for last set if you reach 6 reps in first set, stay at that weight if you do 5 or 6 reps but had to grind the last one, go down 2% if you only did 4 reps -
(if you went up 2% on 2. set last week, take this weight as your starting weight)
In 5-7 sets work up to a max set of:
2 Bench Press with 2sec. pause on chest
- RPE 9,5 for last set -
In teams of 2
25min AMRAP of:
A) rows for cal
while
B) one round of:
6-10 tempo strict HSPU @2020
10-20sec. Chin over Ring hold in L-seated position
40m Farmers carry
then switch
Hips