Every 8 min for 32 min (4 sets)
400m run
Then
3-6-9
DB hang pc cleans (2x22,5/2x15)
DB facing Burpees
15min for quality of:
60s freestanding HS hold practice
5 Ring Swings + 1 Hip to Rings
1-3 (jumping/assisted) Ring Mu
5 sets of:
4-8 kipping Ring Dips (scale to strict banded)
Rest 30s
4-8 kipping/butterfly Pull Ups (scale to strict banded)
Rest 30s
Every 90s for 8 sets do (12 min)
2 Jerk dip squats
1 Splitjerk
Build up with good form
AMRAP12
10 wallballs
8 T2B
6 Barbell STOH (40/30kg)
EMOM 6:
Snatch High Pull
Tall Snatch
Snatch Balance
- use a light to moderate weight -
10min to work up for:
Paused Snatch (2s pause at knee and in catch)
Hang Snatch
- no Fails! -
3 sets of:
5 Snatch Deadlifts @120-130% of today's heaviest complex
- hold perfect positions! -
EMOM 32 Min: (8 Sets)
1. Row for Cal (<50 sec)
2. Bike for Cal (<45 sec)
3. Run for Time (<50 sec)
4. Rest
35 Running clock
1600m run
3200m row
Echo / Assault Bike in 1 min hard // 1 min easy intervals the rest of the time
3 sets
1x UB core complex : 10 Vups 8 tuckups 6 hollowrocks
1:00 HS hold practice or 20 wallfacing shoulder shruggs with good hollow pos.
Go for more reps in the complex than last time if possible!
3 Runden
Seated T-Spine Rotations x10/side
Straddle Leans x10/Side
Half Kneeling Rotations x10/side
3-4 Runden
Rotational Ring Rows x6-10/ side
Side Rows x6-10/ side
Hinge Rows x6-8
1-2 Runden:
Calve Roll 1min/each
Hamstring Roll 1min/Each
Glute Roll 1min/each
Quad-BB smash 1min/each