15 min EMOM Build in load from each position as technique allows. All cleans are full squat.
first 5 min:
High hang clean 2-2-2-2-2
Second 5 min
Hang clean from top of knee cap 2-2-2-2-2
third 5 min
Clean from floor 2-2-2-2-2
5 rounds for quality… not for time!
-12 hollow rocks. (scale to hollow body hold)
-12 arched body rocks (scale to supermans).
4R
-1 min double unders. The goal here is to go unbroken
-3 min rest
If you don’t have double unders then it is critical that you practice.
use drills like single-single-double, until you can get a rhythm. try for the whole minute.
Row
8 rounds
– 2 min @ 28 spm
– 1 min easy
Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.
Wellness
2R
-1 min couch stretch each side
2R
-10 deficit calf raise each side
12 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.
tight bar tap (kip swing)
5-5-5
Dynamic bar tap
5-5-5
The rest of the day is skill work with long rest.
Feel free to stretch or do wellness during rest, but this is not required if you feel you need to focus on your next set.
Bottom of the dip hold
5 min EMOM
Butterfly pull up box drill
4 sets of 10 reps. Go every 90s
E2MOM (Every two minutes)
4 rounds
max free standing handstand hold
scale to holds on the wall where you alternate facing the wall and away from the wall.
4 Rounds
-3 behind the neck push press followed by 2 overhead squat with 3s pause at the bottom
-3 behind the neck snatch press
Any weight (including PVC pipe) counts as a rep
15 min EMOM Build in load from each position as technique allows. All snatches are full squat. If you can’t land in the squat, catch in power and ride it down to the bottom.
first 5 min:
High hang snatch 2-2-2-2-2
Second 5 min
Hang snatch from above knee 2-2-2-2-2
third 5 min
Snatch from floor 2-2-2-2-2
Finisher -1000/800m row for time