Run
20 Wall Ball Shots
10 Push-Up
Every 90 sec. 10 Sets
1 snatchpull; 1 powersnatch; 1 snatchbalance
8 Snatch Grip Deadlift
8 Snatch Grip Deadlift
8 Snatch Grip Deadlift
8 Snatch Grip Deadlift
20 s.a. KB OH Reverse lunges @24/16 kg
20 HSPU
20 s.a KB snatches
20 alt. Pistols
20 s.a. KB Front squats
20 T2B
-> KB movements are Sync
-> Gymnastics Split
In teams of 2-3 do
2 rounds of (32 min)
1. 4 min Ropeclimps (1)
2. 4 min Wallwalks (1)
3. 4 min T2B (3-5)
4. 4 min Burpee over Obstacle (2-3)
Depending on Skill/Strength level work on the following parts:
1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups
2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar
3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar
4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
Rest 30-60s
8-15 Pike Pushups From Box
8-15 Pike Pushups From Box
8-15 Pike Pushups From Box
Rest 30-60s
12-20 Barbell Upright Row
12-20 Barbell Upright Row
12-20 Barbell Upright Row
Rest 30-60s
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
each side
Every 3min for 18min (6 sets):
45sec. Echo Bike for cals
12 DB-Front Squats
12 russ. KBS
6 Burpees
Scale reps as needed to finish sub 2:15 consistently.
SkiErg
Row
Run
Rest