16 (total) sets 30s on // 60s off
1. ME Db hang clean and jerk (2x22,5/15)
2. 30 doubleunders ME burpees
1) Pike Hold
2) HS against Wall
3) HS with Partner
ADV.: 5x max. HS-Hold
#1) 16-20 Shoulder Taps (Box)
#2) 20-30 sec Active Hang
#3) 30-40 sec OH Band Support
#4) 10-14 alt. Knee to elbow plank
10min to work up to a 4RM Front Squat (technical max)
then
3x 4 @90-92,5%of 4RM
rest 2min
10min EMOM
1. 4-8 Ring Dips/push ups @21X1 (scale with: feet supp. ring dips on low rings, 3 neg. ring dips with 5-10sec. ecc., elev. push ups)
2. 4-8 strict (wtd.) Chin ups (scale with: light band ass., 3 neg. with 5-10sec. ecc., feet supp. chin ups on low bar)
Acc. 100 band pull aparts in sets of 10-20 (red or orange band)
With a partner do medball chest throws until you reach 30 reps total. Take time for a good setup and go for max power each rep.
Every 2 min for 12 min (6 sets)
1 halting snatch dl below knee (2s pause)
New setup
1 snatch pull (3s first pull)
New setup
1 powersnatch + Ohs
3 sets no rest
8-10 banded OHS (3333)
8-10 ring body saws
8-10 supinated bentover barbell row
AMRAP35
800m run @ moderate pace
Rest 1 min
400m run @ fast pace
Rest 2 min
200m run @ very fast pace
Directly into the next round