Amrap5 with 2 min rest between
1. Wallballs (9/6)
2. Burpees over wallballs (facing)
3. Alt. SA Devils press (22,5/15)
4. 800m run (for time)
15min to practice:
Bar MU (partner assisted/knee to bar/Jumping/Kip Swings/Bar Dips/Pull up var.)
- include 4 sets of 5 KB Windmills / side -
8min AMRAP:
10 alt. DB Snatches (30/20kg)
10 Box Jump Overs (24/20")
10 Push Ups
Muscle Ups
12min to practice Ring and/or Bar MU
- you can choose one Variation depending on strengths and weaknesses or work on both -
(Max 40 Muscle Ups )
Clean and Jerk
5 sets of:
2 cleans + 2 jerks @ 75%+ (no fails)
@75%+
Accessories
3 sets of:
5-8 single leg BB DL (right leg)
3-6 (wtd.) Chin ups
5-8 single leg BB DL (left leg)
3-6 (wtd.) Chin ups
- rest by feel -