if you have 0 reps of DUs
- 8 min practice
- jump and double clap
- 1 SU + 1 DU; 1 SU + 2 DU;...
- if you have >5reps:
do an 8min EMOM or every 30sec x reps of DUs
use a number of reps that you can do unbroken!
AMRAP for quality: 20min
3 Turkish KB get up on each side
80% of ME Pull Ups (sc: 3 neg 5-10sec ecc.) + 8 Ring rows
8 KB sit ups w/2xKB + 20 Abmat Sit Ups (go unbroken!)
16 alt. handstand plate walks (sc: handstand hold @ wall 30-45 sec)
3 sets of:
2x CMJ into broad jump (reset after broad jump for second CMJ)
rest ~30sec.
Every 2min for 12min (6 sets):
P. Clean + Hang Clean + pause Front Squat (3sec. in bottom) + Split Jerk
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
5 H. P. Cleans + 5 Push Press
rest ~1min
3 sets of:
15m each of: single arm KB OH-Frontrack-Suitcase carry
- no rest btw sides (carry OH-FR-suitcase on one side first then switch to other side) -
5 sets (build up with good form)
1.1.1.1.1 Powerclean
Rest 10s between reps
Rest 90s between sets
Emom8
1 powerclean
1 pushpress
3 sets
15 bentover reverse flys with small weight
15 bentover reverse flys without weight
Rest 45s
4 sets of:
5-8 DB-Bench Press @31X1
rest by feel
6-10 bent over BB rows (sup. grip)
rest by feel
3 rounds of:
1min walking lunges
1min row for cals
1min single arm DB Hang Clean and Jerks
rest 1min
AMRAP 40 min
1000m row
X cals Bike (for 4 min)
200 m run
- have a consistent pace
- @bike: 4 min for X cals in your first round. Take your cals output for every round and go for the same wattage in all rounds
28min E2MOM:
#1 10 Box step over @ 2xDBs (use a challenging weight)
#2 2x turkish KG get up each side (use a challenging weight!)
#3 10 Sandbag/Slamball 2 shoulder
#4 rest 1min
3 sets:
1) 15sec front rack hold @~120 % of 1RM Front Sqaut
2) ME 2xKB hold w/ "open hand pinch grip"
60-90 sec rest