10 sets of
2 min on // 1 min off
1.
2 rounds (L+R)
12 SA DB DL (22,5/15)
9 SA DB HPC
6 SA DB STOH
ME doubleunders rest of the time
2.
200m run
ME T2B rest of the time
In 15' work on 3 blocks (5' AMRAPs for quality):
1. Positions:
15-20" Top support hold
15-20" Bottom support hold
15-20" Hollow hold
15-20" Arch hold
2. Dynamics:
5-8 Ring swings
3. Transitions:
Low or high rings
EMOM for 12' (3 rounds)
1. 2x5 Leg Lifts (Pike and Straddle)
2. 10 (wtd.) Push-Ups
3. 5 Ring Pull-Ups
4. rest
Work on kipping Hspu for 12 min
If already efficient in the movement build up a deficit for 3-5 reps
After each set do 3 boxjumps with high catch
Amrap7
3 burpee boxjump overs (30/24")
6 C2B
9 db hang power cleans (22,5/15)
In 10min work up for:
Heavy single Clean and Jerk (stop after 2 fails at same weight)
Then 5 sets of:
2 Clean + 2 Jerks @~75% of heavy single
3 sets of:
5 TNG Clean Pulls
5 Hang Power Cleans
5 Push Press
5 bent over rows
5 RDLs
4 sets of:
12 walking lunges (DB´s in hands)
rest by feel
16-20 Gorilla rows
rest by feel
12min AMRAP of:
30cal row
25 WB
20 single arm Hang DB-Snatches (10 each side)
15 Push ups
10 russ. KBS
Every 3min for 30min (10sets):
1) 40/30 cal row
ME Burpee over rower
2) 3min air bike @easy-moderate pace
- no rest btw sets and parts -