8 sets of:
2min on 2min off
1. AMRAP of:
12 russ. KBS (32/24kg - scale up to american)
6 KB-facing Burpees
12 single arm KB-Front squats (32/24kg - 6 each side)
6 KB-facing Burpees
2. 430m run (start and finish at the end of the hall/outdoor area)
E2.5MOM for 15 Min (6 Sets):
2-3 neg. (def.) HSPU w/ 5-10 sec. ecc (scale to 1. Box or 2. Floor or Push ups)
20-30 sec. Hollow Rocks (scale to 1. rock in any progression, 2. hold in any progression)
3-4 Sets of:
20-30 sec. Side Plank Rot/ Each
10-12 Ring Rows (if possible w false grip)
30 sec. pass. Hang/ 30 sec. act. Hang @bar (Chin up grip)
Rest as needed between rounds
Every 6min for 30min (5sets):
25 DU's
10 SA DB Hang Clean and Jerks (22,5/15kg)
25 DU's
10 T2B
25 DU's
10 SA DB Hang Clean and Jerks (22,5/15kg)
25 DU's
- Go at a really high effort each set ~90-95%. Goal is to finish the first set @~3min and then stay as consistent as possible -
10 sets of:
Clean Pull + Hang Clean + Front Squat + S. Jerk
- start @first weight after empty bar and work up by feel -
4 sets of:
5 Clean Deadlifts (4s ecc.) @~100% of 1RM
5 SA DB Push Press (4s ecc.) / Side
Rest 90s
4 Sets of:
5 Min ON/ 2.5 Min OFF
1. AMRAP:
10 cal Bike
10 KBS (med. heavy weight)
10 Ring Rows
2. AMRAP:
10 m Bear Crawl (scale to 10-12 FP#3)
10 m lat. Horse Walk
30 sec. Suitcase Carry/Each
For Time:
1600m run
2000/1800m row
250m Farmers Carry (2x24/16kg)
2000/1800m row
1600m run
(40min cap)