Buy in:800 m run together
10 s. HSPU (Split)
20 S.A. DB Cluster @22,5/15 (Sync)
30 T2B (Split)
40 cal Echo Bike
5 Wall Walks (sync)
40 cal Echo Bike
30 T2B
20 S.A. DB Cluster
10 s.HSPU
Buy out: 800 m run together
4 Sets @50-65%
1 Snatch Highpull
2 Snatches
3 Front Squat
3 Front Squat
3 Front Squat
3 Front Squat
3 Front Squat
Focus on driving quickly out of the squat. Rest is 2-3min.
Interval 1 (Minute 1-10)
Moderate Pace (6-7RPE with a SPM of 20-22)
Interval 2 (Minute 10-20)
5x1 on/1 off
8 RPE with SPM of 26-28/4-5 RPE max SPM of 20
Interval 3 (Minute 20-30)
Increase stroke rate gradually from 20 (5RPE) to 26 (9RPE) each minute (20-25), then in the next 3 minutes lower the pace slowly to 20 SPM again (25-28).
Finish with 2min easy row.
21 Deadlifts 2x22,5/15
21 Handstand Push Ups
21 Deadlifts
21 Handstand Push Ups
15 Deadlifts 2x25/17,5
15 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
9 Deadlifts 2x27,5/20
9 Strict Handstand Push Ups
9 Deadlifts
9 Chest Facing Handstand Push Ups
Short sets from the start! Do smaller ones than you think you want to. Try to limit TUT.
5 sets of:
5 Deadlifts (no TNG)
rest 1-2min
5 sets of:
3min on 1min off
12cal Echo Bike (max 1min)
then AMRAP of:
12 Dual DB-Hang Clean and Push Press
12 Goblet Squats
12 Ring Rows
Practice Kipping Ring Muscleups for 12-15 min
- holds
- low rings transitions
- swinging with momentum on high rings
4 sets
15-20 LAT Pulldown in Hollow position
Rest 1 min
6-10 Reverse Hollow on Rings
Rest 1 min
Every 90sec. for 12min (8 sets):
Snatch + Hang Snatch
start @2nd weight after empty bar and work up from there
3 sets of:
5 Clean Pulls
@ work up from ~80% of 1RM Clean
3 rounds of:
15 Burpee BJ over @24/20'' (box facing)
20 T2B