3 rounds for time (TC 28 min)
100 doubleunders
50 wallballs (9/6)
40 pushups
30 medball ground to overhead
20 pullups
10 medball squatclean thruster
Every 2 min for 12 min do
1.1.1 Powercleans (rest 10s between reps)
Build up weight over the 6 sets
Emom10
1. 8-10 hang muscle snatches (medium weight)
2. 10-15s RKC plank
7 sets of:
Below the knee Clean Pull +
2 Hang Clean +
Front Squat
- start with the first weight after empty barbell and work up -
5 sets of:
4 Push Presses (controlled ecc. ~3")
- start at RPE7 and work up / good form only -
3 sets of:
30-45" Plank var.
8-10 Plate Split Squats/side
- no rest -
EMOM until failure (max 32min):
1) x cal Air Bike
2) x Burpees
3) x cal row
4) rest
- increase each part by 1 rep each round until you fail or complete the full 32min. You choose the number you start with -
12min to practice Butterfly Pull Ups/C2B and Handstand Walk (max 75 C2B)
5 sets of:
Snatch Pull (2s pause at knee)
Hang Snatch
Snatch
@75%+
8min EMOM:
1) 3 Front Squats
2) 5-6 Back Squats @same weight
- increase weight by 3-7% -
5min AMRAP:
Strict HSPU