With a running clock:
@ 0:00
10min AMRAP of:
200m run
6 C2B
12 KB-SDLHP @ 24/16kg
6 KB-facing Burpees
12 single arm KB-Front Squats (6 each side) @ 24/16kg
@ 15:00
For time:
3 rounds of:
400m run
20 single arm KB-Thrusters @ 24/16kg
12 Pull ups
- 10min cap -
4 Rounds for Quality:
1. 6-8 kipping Swings into 4-8 kipping Knee to chest/ leg Lever/ t2b
(Rest as needed)
2. 20-30 sek. HS Hold on Wall (+shoulder taps) + 1 Pike Box HSW/ free HSW practice (2-6 Meter)
(Rest as needed)
AMRAP 10 min: (for quality)
5 Dragon Flag
7 Pike Push ups/ normal Push ups
9/side Single arm ring row
Every 90sec. for 15min (10 sets):
Pause P. Snatch (2sec pause just above knee and in catch) + Hang Snatch
- start @ first weight after empty bar and work up in weight -
4 sets of:
5 H.P. Snatch @ 60% of complex +
rest 30sec.
12 alt. goblet cossack squats
rest 30sec.
10sec. Pallof hold (each side)
rest 60sec.
5-4-4-3-3-2-2+Heavy Single
Work up to a heavy single with proper technique in unbroken sets!
Work Up to a daily heavy Double!
Focus: Quick drop under bar + quick punch!
+ 4-6 BackOffs @80-90%
Every 3 min for 8 total sets do
1. 30/22 cal bike
2. 400m run
For the bike you start your set 5m behind your bike and then run to it and start. Goal of this is to practice a quick setup and start of a competition workout.
3 Runden
Seated T-Spine Rotations x10/side
Straddle Leans x10/Side
Half Kneeling Rotations x10/side
3-4 Runden
DB Press Matrix x5/Position / side
Side Ring-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