20 Double KB FS @2x24/16 kg
20 Sync boxjump over
20 Double KB STOH
20 Sync T2B
20 Double KB snatches
200 DUs (100 each at the same time)
-> KB movements are Split
4 sets of:
6-10 rom. DL with controlled eccentric
rest ~2min
5 rounds of:
8cal Echo Bike
12 Push ups
12 alt. DB-Box step ups @20''
rest 60sec. after each round
Practice Pistol squat progressions for 12-15 min
Amrap10
20 doubleunders (20s cap)
2 strict pullups + 2 each round
2 hand release pushups + 2 each round
Practice kipping HSPU for 15 min
1. If you do not have a HS to wall yet:
- practice Wall-walk and HS-hold (with partner ass.)
- work on pike HSPU
2. If you do have a HS to wall:
- practice controlled eccentrics (even with reduced ROM)
- work on Tripod position and correct sequencing of hips and legs during kip
- aim for bigger ROM in sets of 1-3
- if you are confident with a big kip and have great ROM, work on sets of 3-5 with controlled eccentric
3 rounds of:
20 alt. DB-Snatches @30/20kg
20 C2B