4sets of:
5min on 4min off
1. 400m run then
AMRAP of:
10 Burpees
10 T2B
2. AMRAP of:
20 alt. DB-Cleans
20 alt. goblet rev. lunges
20 single arm DB P. Press (10 each arm)
20 goblet squats
@ 22,5/15kg
15min to practice Handstand walk
- accumulate 1:00-1:30 in L-hang in that 15min window -
14min AMRAP of:
14 alt. DB-Box step ups (30/20kg)
10 WB (20/14lbs)
6 C2B
12min to practice Ring or Bar MU + Handstand walk
10min to work up in weight for:
2 Clean and Jerks
3 sets of:
8 rom. DL @same weight as last week
rest 90sec.
3 sets of:
6-8 pull overs
ME Chin ups (with 3sec. ecc. - + loaded stretch in 3. set)
rest 2min