Every 6 min for 30 min (5 sets)
80 doubleunders
50 SA DB pushpresses (22,5/15)
30 SA DB hang pc
10 SA DB frontsquats
10min to work up to a 6RM Front Squat (technical max)
then
3x 6 @90-92,5%of 6RM
rest 2min
In Teams of 3
6 rounds of:
1 legless RC (scale to half way + 2 RC var, 3-4 RC var.)
10 Par. Push ups (Feet on small box or Bench) - scale to hands on floor or elev. hand pos.
- waterfall style (10min cap) -
3 rounds of:
10 wtd. rev. snow angel circles (0,5-2,5kg)
15 W-shrugs
- no rest btw. rounds -
10 Min. to Build up: (Heavy technical weight)
1 Squat Snatch
Then: (3 Sets of)
1 P. Snatch + 1 Squat Snatch
@75%+ of above heaviest
3 Sets:
- 5 Snatch DL @30X1 (TNG)
(30 sek. Rest)
- 20-30 sek./side Copenhagen Plank
(60-90 sek. Rest)
4 sets:
6 Deadlifts (no tng)
rest 1-2 min
10 min Amrap:
6 wallballs
10 cal Echo Bike
8 Wallballs
10 cal Echo Bike
10 wallballs
...
In 5 min to build up to 75% of 1RM Snatch
Then 5 sets of:
2 pause Snatches (2sec. just above knee) @ 75%+
5 sets
2 Front Squats @ RPE 9-10
Rest 2-3 min
Option 1 (Skill Focus):
5 min kipping Ring Muscle-up Skill training: Focus on transition
Then in 10 min work on technique.
Option 2 (Capacity Focus):
30sec. ME Muscle-ups
rest 1min
then
7 sets of:
@40% of ME
rest 15sec (or 30, 45, 60sec. as needed to maintain reps)