5 rounds for time
400m run
15 T2B
10 heavy DB PC (30/22,5) (5 each side)
Timecap 18 min
10-15 min to work on your Double Unders:
*Focus is on maintaining the hollow body position while practicing SU and DU
4 rounds of:
5-10 sec. Ring Dip top hold (scale to top of Ring Push up hold)
5-10 sec. Ring Dip bottom hold (scale to bottom of Ring Push up hold)
5-10 sec. Ring Row top hold
-1 min rest-
1-2-3-4-5-6-7-8
Ring Dip
Strict Chin up
Scale to:
2-4-6-8-10-12-14-16
Push ups
Ring Rows
4 sets of:
3 Front Squats with 2sec. pause in bottom @ RPE 8 for first set
5-7 single arm KB-press (each side - @RPE9 for all sets)
rest 2min
7min AMRAP of:
3 C2B
3 Burpee BJ (24/20'')
6
6
9
9
...
12 min to work on:
Snatch Pull (2s pause mid thigh)
Hang Power Snatch
High Hang Snatch
Snatch Balance
- work up in weight by feel -
Then 5 min to accumulate as many Snatches as possible @heaviest weight of complex
- each fail is -1rep -
3 sets of:
5 Snatch Deadlifts (no TNG) @~100% of 1RM
6 Hip Air Planes / side (stick supported)
30s Plank reach outs
Every 4 minutes for 32 minutes (8 sets):
1.
10cal bike.
20m single arm overhead DB carry
20 box step ups
2.
12cal row
12 KB Sumo Deadlift High Pull
40 sec Wall Sit
4 sets of:
6min at a moderate pace
3min rest
- 2nd and 4th set without looking at the display. Goal is to row at the same pace and reach ~the same distance as in set 1 and 3 -
(Will develop a better feel for pacing)
Every 2 min for 28 min (14 sets)
1. 30s double KB OH hold
Row until 1:50
2. 30s double kb FR hold
Bike until 1:50