1) Technique: (10min)
kipping HSPU and Wall Walk
2) Handstand Complex: (T.C. 12min)
1 Wall Walk
(adv: 1 strict HSPU)
1 kipping HSPU
- rest as needed
2 Wall Walks
(adv: 2 strict HSPU)
2 kipping HSPU
... and so on ...
if you fail - go one round back and work on this complex till time runs out!
40 on | 20 off
#1 forearm curls w/ 2 DB's @ bench
#2 legs over KB (double or single leg)
#3 face pulls ( hold 1 sec.)
12 min to work kipping / Butterfly / C2B pullups
1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)
2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM
3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes
3 rounds of:
12 DB P. Cleans @2x22,5/15kg
10 Burpee over DB´s
12 DB P. Press @2x22,5/15kg
60 DU´s (max 50sec.)
(8min cap)
- scale weight and reps as needed to be able to finish. Minimum 5 Burpees and 8 reps on DB movements. -
6 sets
3 OH MB slams + 6 MB ground chest shocks
rest 20s
Every 90s for 16 sets
4 sets
4 Hang powersnatch + 4 behind the neck strict press
4 sets
3 Hang Powersnatch + 3 behind the neck pushpress
4 sets
2 Hang Powersnatch + 2 behind the neck pushjerks
4 sets
1 Hang Powersnatch + 1 snatch balance
5 sets of:
5 Deadlifts (no TNG)
rest 1-2min
12min AMRAP of:
6 DB-P. Cleans
9 push ups
12 alt. Box step ups
Teams of two
50-40-30-20-10
row cal
C2B cal
TC 18 min
4 min Rest
50-40-30-20-10
Row cal
Ski cal
TC 18 min
10 mins to find your 2 RM Thruster
40sec on | 20sec off
#1 forearm curls w/ 2 DBs @ bench
#2 overhead backward throw w/ slam balls
#3 sandbag bearhug carry