8 Sets
1min Row at moderate pace
30s Row Max Cal
X Shuttle Runs (1 rep=2x7,5m) with 1min cap
Rest 1
4 rope climbs
8 GTOH (60/45 kg)
16 Heavy WB (30/20 lbs)
32 abmat sit ups
—> all movements split as needed
In 5min
Build to heavy Muscle Snatch
In 5min
Build to heavy Power Snatch
In 5min
Build to heavy Snatch
Depending on 24.3 and your Open participation either go to max or limit yourself to 8/10 RPE.
In 5min
Build to heavy Muscle Clean + Strict Press
In 5min
Build to heavy Power Clean + Power Jerk
In 5min
Build to heavy Clean + Jerk
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
each side
3 sets
12 alt. Cossack Sqauts
40-60sec. Miniband walk
6-10 short lever Add. Bridges (2sec. hold at top)
5 (wtd.) Box pigeon ecc. (5sec. ecc. - each side)
8-15 Swiss Ball crunches
Build up a heavy set of 3 kipping HSPU or work on technique/Strength
After each set do 5 hollow to arch rolls
Emom10
1. 30s C2B Pullups
2. 30s Jumping Lunges
12 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
- jump into Hollow on pull up bar (glide kip)
- Hip to bar pulls (start from glide kip)
- band assisted MU
- partner assisted MU
- accumulate MU
10min AMRAP of:
1 wall-walk
10 Front Squats @60/40kg
2 wall-walks
10 Front Squats @60/40kg
3 wall-walks
10 Front Squats
4
10
...