8 sets 90s on // 30s off
1.
20 russian kbs (24/16)
10 pullups
ME burpees
2.
20 wallballs (9/6)
ME doubleunders
3 sets of:
8-10 Bulg. Split squats @ 4110 (single DB in contralateral hand - maintain tension)
rest 30sec. between legs
3 supersets of:
6-10 close grip Chin ups with 4sec. ecc. (scale to 2-3 neg. chin ups with 5-10sec. ecc. or 6-10 ring rows with 4sec. ecc.)
directly into (only 10-15sec. transition time)
8-12 hammer curls (controlled tempo)
rest 90sec.
3 sets of:
6-10 Ring dips with 4sec. ecc. (scale to 2-3 neg. Dips with 5-10sec. ecc. or 6-10 close grip push ups with 4sec. ecc.)
directly into (only 10-15sec. transition time)
8-12 single DB OH Triceps extensions (controlled tempo)
rest 90sec.
Practice Ring and/or Bar MU for 10min
10min to work up in weight for:
Pause Split Jerk (2sec. in dip and catch) + Split Jerk
10min to work up in weight for:
2 OHS with 3sec. ecc. (Snatch grip)
3 sets
4-6 pendlay rows into 30s Bentover reverse flys (light weights)
45s glutebridge walkouts
Running Waves
2 sets of
800m run
rest 1 min
600m run
rest 1 min
400m run
rest 1 min
200m run
rest 2 min
TC 36 min