EMOM 8 Min:
1. 8 Kipping Swings + 6-8 kipping Swings with Lat Activation
2. 5/Side skater Squat
3. 20 sec/ each hollow + Arch Hold
4. 8 Laying Hip Pops
4-6 Sets: (15 Min Timecap)
1.5-8 Kipping Pull ups
(Scaled: Singles/Banded/Box supported)
2. 5-8/side Pistols (scaled: Plate under heel/counterweight/Box Step downs)
(Rest as needed)
3 Supersets:
4 strict Pull up/ 8 Ring Rows
8 Reverse Snow Angel
16 Hollow Rocks
(1 min Rest)
10min to work up to a 6RM Front Squat (technical max)
then
3x 6 @90-92,5%of 2RM
rest 2min
10min EMOM
1. 5-10 strict HSPU (scale ROM, Box HSPU or Push up var.)
2. 5-10 strict pull ups (scale to light banded, feet ass. pull ups or ring rows)
3 sets of:
45m single arm KB-carry (15m OH, 15m Front rack, 15m Suitcase - each arm)
rest ~30sec. btw sets
1 clean pull 1 squat clean 1 split jerk
E1,5MOM for 15 min --> 10 sets
begin with first weight after barbell warum-up
work up to technical max.
4*5 @ 40-50% jerk max
30-60sec pause after set
power clean to rack up the barbell
focus on speed and arm lock-out
3 sets of: 10 shoulder Taps & 10 Dead bugs
followed by 30s pause after each set
Part A: 5 sets:
5 Deadlifts (no tng)
rest 1-2 min
4 sets of: 2 min on 1 min off
Buy in: 40 m Farmers Walk into
AMRAP
5 Push Ups
10 DB Hang Snatches (5 each side)
5 Air Squats
45min running clock
Run 800m @ consistent pace (~10k pace)
15/12cal Echo Bike sprint