3 Rounds for quality:
10/10 Lat Pull Down (ligth band)
20 sec hollow hold
20 sec arch hold
8-12 Beat Swings
6-10 Hollow Rock to Sit Up
Work through exercises:
1.) Big Kip-Swings -> active Lat!
2.) Knee Raises
3.) Knees to Ches / Elbow
4.) Leg Raises to target with Partner
5.) Knees to Chest & Kick
EMOM 16'
#1) 8-12 Russian V-Ups
#2) 20/20 sec side plank hip lift + Rotation
#3) 8-12 Ring Support Tuck Ups (weighted)
#4) rest
Every 60sec. for 10min (10 sets):
pause P. Snatch (2sec. just above knee) + Hang Snatch
start @ first weight after empty bar and work up by feel
rest 1min
Every 30sec. for 5min (10 sets):
1 Snatch
work at your heaviest complex weight or a weight you could possibly do all reps with good form and with no fails!
12-10-8-6-4-2 of:
Front Squats (60/40kg)
T2B
- 6min cap -
(scale weight as needed to be able to have quick transitions into the Front squats and do all of your sets unbroken)
5 sets konga line style
5 tng trapbar jumps
Every 90s for 10 sets
1 halting snatch grip DL into hip (2s)
1 Snatch
1 hang snatch
1 OHS
Amrap5 (unbroken complex with empty bar)
4 strict muscle snatches
6 hang muscle snatches
8 Hang power snatches
EMOM 40 Min: (8 Sets)
1. 50 sec. Ski
2. 50 sec. Row
3. 50 sec. Echo Bike
4. 50 sec. Shuttle Runs (rack to rack)
5. Rest
> try to find a pace which you can hold on every Erg for 8 Sets (Same calories/ same reps in the run)
SANDBAG TO PLATFORM:
10' find 1 heavy
Then: in Teams of 2
3 x 1:30'AMRAP
Sandbag to Platform (YGIG)
FATBAR G2OH:
20min to find 1 heavy Rep
EMOM x 12
#1) 5 heavy Deadlifts
#2) 30m Sandbag Carry
#3) 30m heavy double DB Farmers Carry