For time (20 min TC)
60 wallballs
50 Alt. Db snatches (22,5/15)
40 pushups
30 T2B
20 pullups (scale with banded)
10 alt. SA Manmaker (pushup + renegate row + squatclean thruster = 1 rep)
3 sets of:
3 DL with 3sec. iso hold on ecc. just below knee @ RPE 8 for first set (then hold that weight for the remaining sets)
rest 2-3min
3 sets of:
5-8 strict (def.) HSPU @ RPE 9 for each set (scale with ROM, to 2-3 neg. with 5-10sec. or Box HSPU)
rest 60sec.
6-10 bent over BB rows (sup. grip) @ RPE 9 for each set
rest 60sec.
3 sets of:
10-15 cyclist goblet squats @ 3110 - RPE 8-9
rest 30sec.
8-12 DB Floor-press @ RPE 9 for each set
rest 30sec.
10-15 band pull aparts (1sec. hold at peak)
rest 30sec.
Emom 5 Min:
1 High Hang + 1 Hang Squat Snatch
> Same weight for all sets/ Start light
(2 min Rest)
Emom 4 Min:
1 Hang Squat Snatch + 1 Below knee Hang S. Snatch
> Build up weight
(2 min Rest)
Emom 3 Min:
1.1 Squat Snatch (DNG)
> Build up to a heavy set if Form is Good!
5 Sets:
1.1.1 Snatch Pulls
(60-90 sek Rest)
> Start @80% of 1 RM and Build up
Accumulate:
- 50 Band pull aparts
- 50 hollow Rocks
6 sets of:
P. Clean + Hang Clean
- Start @60% and work up by feel. No fail! -
7-5-3
Frontsquats @RPE 8-9
rest 3 min between sets
7-5-3 (as alternating sets)
Pushpress
rest 1 min
Chinups (weighted)
rest 1 min
- RPE 8-9