In 15' work on a appropriate level:
Level 1: Strength
4-5 sets of:
5-8 Beat swings
10-20 alt. V-ups
10-20" Hollow Hold
10-20" Arch Hold
1-3 strict T2B
- rest 90" -
Level 2: Transition
EMOM for 15'
3 Target Reach Swing + 1-2 T2B
or/and
2-6 Jumping (Single leg) T2B
Level 3: Conditioning
Every 90" for 15' (10 sets)
3-10 T2B
4 sets of:
5-10 Ring push-ups @33X1
5-10 Pistols/side (scale to Step downs)
1' Plank
- rest 30" between movements -
6 Sets of 3min on/2min off:
1) AMRAP of:
4 strict HSPU (scale ROM / Push Ups)
8 DB P. Cleans (2x22,5/15kg)
2) AMRAP of:
12 single arm KB Front Squats (6 / side - 32/24kg)
12 Box Jumps (24/20")
8 sets of:
Snatch Pull
Hang Snatch
Snatch
- work up in weight -
5 sets of:
5 Snatch Grip Push Press
10 bent over reverse fly's
10-15s RKC Plank
5 sets of:
5 Back Squats with 5sec eccentric
rest 1-2 min
12 min AMRAP:
12 KB Sumo Deadlift Highpull
12 BB Push Press
12 Walking Lunges
35min EMOM (7 sets):
1) 40s row for cal
2) 40s Shuttle Sprints
3) 40s Air Bike for cal
4) 40s Burpees
5) rest
- goal are consistent numbers through the rounds -