Practice T2B:
- jump into Hollow/ Arch
- jump into half Toes Raises
- practice multiple knee raises/ leg Raises in Kipping Swing (individual Target)
- practice X-rep unbroken T2B
4 rounds:
10 - 12x laying banded lat pull down
10 -12x banded face pulls
4 rounds:
hollow rock + into L-Sit + hollow rock + s.l. V- Up + hollow rock + get up
30"rest
Before the workout do 5-8 min of skill practice for T2B (sets of 1-5).
20min AMRAP of:
6 DB-Hang Squats Cleans @ 2x22,5/15kg (scale weight not reps!)
12 T2B (scale reps to minimum 6 or ROM)
12 Burpee over DB (scale reps to minimum 6)
72 DU´s (1min cap)
Amrap6 for quality
Konga line backwards medball throw
8 sets (build up)
2 pause snatch grip deadlift
(2s below knee)
(10 kg more than you want to snatch)
--> put the 10kg off the bar and then:
2 snatches
Rest 60-90s
8 sets
10m banded OHS walk (good position!)
Rest 45s
4 sets of:
6-8 rev. lunges (each side - DB´s in hands)
rest by feel
5-8 (TNG) strict Press
rest by feel
12min AMRAP of:
6 DL
9 Ring rows
12 air squats
500m row
400 m row
350 m row
300 m row
250 m row
150 m row
1000 m row
150 m row
250 m row
300 m row
350 m row
400 m row
500 m row
- TC 35 min -
- rest 1 min between the efforts
Team A: 15min to find heavy Yoke Carry (20m)
Team B: 15min to find heavy KB Clean (1rep each side)
use 2 heavy KB's
4 rounds of:
9 sumo DL
6 clean
20m front rack carrry
- 60" rest