Front Squat
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Back Squat
3x12 70% (75% advanced) Then, Handstand hold / walk practice Then, 5 Rounds Max Reps dumbbell thrusters (7.5/12) Max Reps pull ups Front Squat 5x4 (75-80%)
Then, 21-15-9 Kettlebell Swings (20/28) Push Ups Then rest 3-5min and, 21-15-9 Double Unders Sit Ups Deadlift 3x8 (70%, advanced 75%)
Then, EMOTM for 12 Min @ approximately 80-90% of hang power clean 1 Deadlift 1 Hang power clean 1 Front Squat Weighted Pull Ups
Then, 3 Rounds for Reps: 40 Seconds Wall Balls (14/20) 20 Seconds rest/transition 40 Seconds Pull Ups 20 Seconds rest/transition 40 Seconds Rowing 20 Seconds rest/transition 40 Seconds Double Unders 20 Seconds rest/transition 40 Seconds Sit Ups 20 Seconds rest/transition Push Press 5x3 (85% and higher)
Then, Kettlebell Clean and Press Skill Then, 5 Rounds for time 8 Pull ups 16 Kettlebell Clean and Press (16 Total, Alternating Arms as needed, 12/20) 24 Jumping Lunges |
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Dezember 2016
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