For 8- 10 min work on Handstand holds
- wall facing
- kick up to wall
- kick up against band
Choose a Frontlever Variation that you can hold for 6-10s and then do
7 sets
6-10s Frontlever hold
6-10 Pike leg lift over paralletes
Rest 30s
Emom8
1. 30s pushup protraction hold on paralletes
2. 30s active hang on pullup Bar
3 sets of:
3-6 (wtd.) Cluster Chin ups (with 15-20s rest between reps @2-4RM
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
4-8 (wtd) Ring Dips
(scale with 2-3 negatives/low rings feet supported/Box Dips)
Rest 60sec
30-20-10 of:
WB (20/14lbs) - scale weight/height and/or reps to 24-16-8
T2B - scale reps to 24-16-8 or 18-12-6 and/or ROM
DB-P. Cleans @2x22,5/15kg - scale weight
- 10min cap -
Work up to a heavy weight over 9 Sets
3sets
1 powerclean + 3 frontsquats + 1 pushjerk + 1 splitjerk
3sets:
1 clean + 3 frontsquats + 1 splitjerk
3sets
1 clean + 1 splitjerk
@110 %
4 Sets:
5 cleanpulls
4 sets of:
5-8 DL with 3sec. iso.hold just below knee on ecc. (no TNG)
rest by feel
3 sets of:
3min on 1min off
AMRAP of:
6 double DB-GTOH
9 push ups
12 air squats
Work up in ladder for 30 min
6cal row
200m run
8 cal Echo bike
200m run
8cal row
200m run
10 cal Echo bike
200m run
…
~12 min to find your technical 1RM with both sides
THEN
perform a ladder lift without pausing much, see how far you can go up
In Teams of 2: AMRAP10
- 10 SB 2 Shoulder YGIG
- 15 heavy KB swings
- 10 SB bearhug squats YGIG
- 40m each KB farmers carry