14 sets 1 min on // 1 min off
1.
8 DB Ground to OH (30/20)
ME doubleunders
2.
12 T2B
ME burpee over DB
Level 1: Feeling
Box BMU + Isometric Top Hold
Beat Swings
Level 2: Positioning
a) Hollow to Arch
b) Arch to Air Chair
c) Air Chair to Hip Ext.
Level 3: Conditioning
EMOM for 6’
1.1-5 BMU
3’ Rest
EMOM for 3’
1.1-5 BMU
EMOM for 16’ (4 rounds)
1.5-10 Top Bar Dips
2.3-5 s. Pull-Ups
3.10-20“ Arch/Hollow Hold
4.Rest
Every 90s for 10 sets (build up over the 10 sets in small steps)
3 hang power snatches
For time (8 min TC)
25 Target Burpees
50 russian KBS (24/16)
75 wallballs
100 doubleunders
In a running clock:
0:00-8:00
Work the weight up for the following complex:
Pause Push Jerk + (2 sec. at dip/catch)
Split Jerk (2 sec. at dip/catch)
8:00-12:00
Single Split Jerk
4X5 OHS @31X1 @RPE7-8
- rest 90" or YGIG -
3 sets of:
5-10 Double KB-FR Lunge/side
rest 30"
1 Pallof ABC/side
- rest 90" -