15min to work on Handstand walk variations
With a 20min running clock:
1min Bike or Row
10 alt. rev. lunges with twist (to front foot side)
10 alt. cross band pull aparts
10 banded good mornings
1min Bike or Row
30-60sec. passive hang
10 alt. 90/90 hip rotations
3x perfect stretch (each side)
30sec. plank
1min Bike or Row
10 scap push ups
10 prone W to Y press (squeeze lat in W and hold ext. shoulder rotation)
5x single leg RDL to high knee (each side)
15sec. high tension side plank (each side)
10 glute bridges (1sec. hold at top)
- work at an easy pace and with goog/quality movement! -
AMRAP 40 Min: (Teams of 2)
400m Run together
40 cal Row (Split as needed)
40 cal Echo Bike (Split as needed)
—> Go moderate in the run & Hard on the Ergs!
5min to work up to 80% of 1RM Snatch
then
Every 90sec. for 12min (8 sets):
P. Snatch + Snatch @80%+ by feel
8min to work up to a 2RM Front Squat
then
1x ME @90% of 2RM (no grinding, only solid reps!)
4 sets of:
30sec. max TNG (as long as possible, otherwise break up) P. Clean and Jerks @40-45% of 1RM Clean and Jerk
rest 15sec.
25sec. max Butterfly C2B (aim for an unbroken set but split up if you need to, especially to not burn out in the first set! Start a little more aggressive if you managed to keep your reps consistent last week, otherwise be a little more conservative)
rest 60sec.
- aim for consistent reps over all sets! -
10 min work on pause backsquats in sets 5-8
Between sets practice doubleunders
10 min to work on ropeclimbs
After each ropeclimb do 6-8 pushups
Amrap 3x3 in teams of 2/3
1. Prowler push ygig
2. Shuttle sprint + 1 burpee on floor
3. Ring rows