Every10 min for 2 sets
800m run
30 russian kbs (32/24)
20 pushups
10 strict pullups
- strict
- negatives
- jumping
- holds
- kipping
After each set of Ringdips do
10s hard effort Lat Push in hang (hollow pos.)
8 min quality amrap
10-15 scapula pullups
10-15 scapula pushups
10s plank var. Each side
Row or bike for 25 min at consistent pace
Every 5 min starting @ 0.00 do
20s handstand hold
15s chin over bar hold
10s fast but goodquality scapula pushups
In 15 minutes work the weight up for the following complex:
Snatch Triples
- start at 50%1RM work up accordingly to the form -
4X4 Halting Clean DL @100%1RM+
- 90" rest -
3 sets of:
5-8 Seated Muscle Snatch
20 alt. Box Step Ups
- 1' rest -
8-10 sets of:
2min on 1min off
1. 40m Farmers walk
then max cal Bike
2. AMRAP of:
10 alt. Box step ups
8 Ring rows
6 Double DB Push Press
For time:
1600m run
1000m row
800m run
500m row
400m run
250m row
200m run
125m row
- time cap: 28' -
For Time:
20-16-12-8-4 T2B
10-8-6-4-2 Squat Snatches
(Rx weights: 50/35, 60/42,5, 70/50, 80/55, 90/60)
(Sc. Weights: 40/30, 50/35, 60/40, 70/45 75/50)
- TC 15min -
Lower and upper back mobility and stability