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20 min AMRAP:
3 x 5 pull ups, 10 push ups, 15 lunges
400M RUN |
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1 set of 20 of
front squat
push press
followed by max clean and jerk in 3mins
60/40kgs
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ANGIE
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
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Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.
3 x's 1min efforts 1:1:1 hollow rock with broom stick, supermans, prone holds
Ring Work: Muscle Ups 5 x 5 strict if you can or kipping and Iron Cross Work 3 x 3-5 working into lowest position possible for Iron Cross
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21, 18, 15,12,9,6,3 reps for time of:
OHS 40/30 , and Pull Ups
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Hang Power Clean Technique
5 Rounds: 10 Split Power Cleans @ 40kgs + 20 Box Jumps (BJs) @ 2 tires
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REST!
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Using a single 20kg dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist) |
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