12min to work on kipping HSPU
1. start with headstand practice
2. work on kip from headstand into push up position
3. work on finish position (wall-walk into wall facing Handstand/ Handstand hold on wall/ controlled descent to Headstand with reduced ROM)
4. work on kipping HSPU with reduced ROM
5. start increasing ROM (maybe even deficit - sets of 1-5 reps)
6. add speed
24min AMRAP of:
2min Row or Bike @ consistent pace
6 strict pull ups (scale with banded or ring rows)
6 strict HSPU (scale ROM, box HSPU or push ups)
12 Hollow rocks
rest 30sec.
E1:30MOM x 8
1 Clean Lift off
1 Clean Pull
1 Squat Clean
Start at first weight after empty Barbell
4 x 15sec @100-130% of 1 RM Front Squat
1:30’ - 2‘ rest between
4 Rounds
30m SA Bottom up KB-Walk (each side)
30-60 sec rest between
3 sets of:
PC + Hang Clean + Pushjerk @ 70-80% by feel
then
Every 30sec. for 5min
1 clean (try to go a little heavier than last week if you had no fails)
10 min build up for each part (Konga line Style)
1. 1 Log Clean + 1 pushpress
2. 10m farmers walk (Farmers handles)