Amrap 17min:
20 DB-Gobletsquats
16 toes to bar
200m run
- 3min rest -
For time
3rounds
20 alt. Single Arm Devilpresses
20 Single Arm DB-overheadsquats/ reverselunges
10 pullups
Tc: @35 min
12-15 min to work on progression:
- jump into hollow (touch the bar, jump down)
- jump into hollow into big arch --> into big kip
- hips to bar
- box ass. BMU
- band/partner ass. BMU
accumulate volume in small sets. Work with singles
EMOM12
1. 1-4 BMU (sc.: banded; 4-6 Box BMU; 2-4 push ups + 2-4 ring rows)
2. 8-12 lat pull downs (blue or red band)
3. 12-15 triceps extensions (red band)
4. 6-8 KB pull throughs (12/8kg)
In 12min do 8-12 sets of:
3/2/1 snatch balance
- start at first weight after empty bar and work up by feel but prioritize form! Go down in reps only if lowering the bar gets the limiting factor. Focus on depth and speed under the bar!
5 sets
6-8 OH MB slams
Into
15s Star plank each side (scale to regular side plank)
Rest 60s
Amrap6 with a Partner
60m Farmers walk as YGIG (4x15m)