Before the workout do 5-8 min of skill practice for kipping HSPU (small sets or singles for quality)
- tripod headstand
- start and finish position
- shorter ROM
- floor
With a running clock:
@0:00
21-15-9 of:
DB-Front Squats (2x22,5/15kg)
HSPU
Burpee over DB´s
(10min cap)
@15:00
3 rounds of:
15 DB-DL (2x22,5/15kg)
15 DB-H.P. Cleans (2x22,5/15kg)
15 DB-STOH (2x22,5/15kg)
- 7min cap -
Teams of 2
20 cal Echo Bike (split as needed)
20 cal Row (split as needed)
400 m run together
40 cal Echo Bike
40 cal Row
400 m run together
60 cal Echo Bike
60 cal Row
400 m run together
8 sets (build up to a 80% snatch/No fails!/Focus on speed and technique)
1 Snatch
rest 90s
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 sets
6-10 2" deficit reverse lunges each side (2x DB in hands)
rest 45s between legs
Try to increase reps before weight
Work on pistols in sets of 3-5 each side
-box
-banded
-Hand supported
3 sets
1min plate floorpress
1 min plate rows
30s rest
2-3 sets
200m Farmers walk
Rest 1 min