Amrap 30:
50 Doubleunders (Max. 1min)
20 alt. DB-snatches
15 toes to bar
10 Handstandpushups (sc. Handrelease pushups)
30sec. rest After each round
15 min to work on Bar MU
1. If you do NOT have C2B pull ups:
- work on kipping pull ups/C2B or kipping movement (arch and hollow) if you do not have the strength yet.
- also work on neg. pull ups and/or inverted bar row if you are lagging strength
- also work on jumping Bar MU and the transition around the bar (you can even work on a low rack bar)
2. If you DO have C2B pull ups:
- work on jumping Bar MU and the transition around the bar
- work on increasing the height of the C2B-->belly to bar-->hip to bar
- band assisted MU
- partner assisted MU
- accumulate MU
For time:
30 KB-SDLHP @24/16kg
30 target Burpees (6'' above max reach)
30 single arm KB-Thrusters (divide as needed) @24/16kg
- 7min cap -
AMRAP 35:
1. 500/450m row
2. 400m run
3. 20/15 cal Echo Bike
4. 400m run
Find a consistent pace, which you can keep for 35 minutes!
3 sets of:
6 strict Press (no TNG) @1-2 RIR
Rest 2-3min
Every 2min for 10min:
Pause Clean (3sec. hold just below knee) + Hang Clean + Clean + Split Jerk (5sec. hold in finish pos.)
Start @80% and work up by feel (no fails)
10min AMRAP of:
8 strict HSPU (scale reps to minimum 4 and/or ROM)
8 DL @125/85kg (unbroken should be doable for at least one round)
12 C2B
12 alt. pistols
3 sets
30s ME chinups
30s rest
30s ME pushups
30s rest
Build up a heavy 10m farmers walk
10 sets
30s banded sprints to cone
30s rest