4 sets of:
5min on 2min off
1. 400m run
then AMRAP of:
12 single arm KB-Thrusters (6 each arm - 24/16kg)
12 C2B - scale reps or to pull ups, jumping pull ups or inverted bar rows
2. 400m run
then AMRAP of:
6 single arm KB-C+J (3 each side - from hang! - 24/16kg)
6 alt. goblet rev. lunges
6 Burpees
10min to practice:
Strict Ring Muscle up and kipping Ring Muscle Up Progressions
20min EMOM:
1) 10-15s top of ring hold + 10-15s bottom of ring hold
2) 6-15 Push Ups
3) 10-15s chin over bar hold + 10-15s L-Hang
4) 6-15 Ring Rows
5) rest
12min to work up in weight for:
pause P. Snatch (2sec. pause at knee and in catch) + Hang Snatch + OHS with 3sec. ecc and 2sec. pause in bottom
- work up to a heavy but not maximal weight for the day. Only keep working up if form is good. Otherwise stay at a lighter weight and accumulate quality reps. -
4 sets of:
5 H.P. Snatch (no TNG!)
- @~75% of heaviest weight of complex and above -
3 sets of:
5-8 bnk Snatch grip push press (from floor - P. Snatch the weight)
rest 30sec.
6 heavy! single arm KB-Front squats with 3sec. ecc. (each arm)
rest 60sec.
Find a heavy single Split Jerk in 10min
- max 1 fail, then you're done -
Then 5 x 2 at 80% of heaviest single
EMOM 10:
3 TnG Power Cleans
- start at a moderate weight and then build up if feeling good -
30min EMOM:
1. 45 sec. bike
2. 6-8 DB hang clusters
3. 45 sec. row
4. 6-8 ring rows + 6-8 push ups
5. rest
AMRAP 40 Min: (Teams of 2)
20 cal Row (Split as you want)
20 cal Bike (Split as you want)
400m Run (together)
40 cal Row
40 cal Bike
400m Run
60 cal Row
60 cal Bike
400m Run
Every 6min for 36min (6sets):
1) 1000/900m row
2) 800m run
- consistent pace over all sets -