20min AMRAP of:
8 T2B
12 single arm DB-Thrusters (6 each side - 22,5/15kg)
16/13cal row
Establishing Handstand and Headstand positions
Practice over 15 minutes:
0:00 - 5:00 Tripod kick to plank
5:00 - 10:00 The Kipping HSPU (low-normal ROM)
10:00 - 15:00 The Kipping HSPU (normal-increase ROM)
Stay with a progression you can perform 3-5 reps in a row
Work over 10 minutes for quality:
20 Alternating Supermans
20 Flutter Kicks
10 Side Plank Hip Lifts/ Each side
rest as needed after each round
12min to practice:
Butterfly/Kipping Pull Up (if strength is not there yet work on kip swings + 1 strength variation [Chin over bar holds, negatives, feet supported])
- Include 4x1min DU's practice during the 15min -
5 Rounds For Time of:
15 russ. KBS (32/24kg)
12 alt. Goblet reverse Lunges (32/24kg)
9 Push Ups
(9min cap)
In 10min build to a heavy weight for:
3 Position Snatch (High Hang/Hang/below knee)
Every 30s for 5min (10sets):
1 Snatch (2s pause in squat)
3 sets of:
6-10 Barbell Roll Outs
8-12 Ahrens Press
Rest 60s
8 Sets of 3 Min On/ 2 Min Off
12 cal Bike
10 Air Squats
8 Ring Rows
6 Push Ups
Every 3min for 30min (10sets):
1) 400m run
2) 30/24cal Air Bike