A. Strength
In 15 min build a heavy Snatch Balance
Then 3 sets of
8/6/4 reps
of Back Squat
B. Skill work
Emom x 8
Handstand Walk x 5-10mt (try to put some 360 degrees turns) odd
Tempo Ring Dips 3sec down/ 1 sec hold/ 2 sec up/ 1 sec hold 3-5 reps even
C. Conditioning
Amrap
Min 0-5 :
10 Clean and Jerk @ 75% or 60/40kg
20 Jump over Box
Rest 5-6 min
Min 6-11 :
10 Clean and jerks @ 65% or 50/30kg
15 Jump over Box
Rest 11-12min
Min 12-17 :
10 Clean and jerks @ 55% or 40/25kg
10 Jump over Box
Rest 17- 19
Min 19-21 : Amrap Ring Muscle ups or Ring Dips Kipping
D. Core Work
Accumulate 2 min of Hollow Rock
3-4 Sets or reverse weighted hyperextensions 10 reps
In 15 min build a heavy Snatch Balance
Then 3 sets of
8/6/4 reps
of Back Squat
B. Skill work
Emom x 8
Handstand Walk x 5-10mt (try to put some 360 degrees turns) odd
Tempo Ring Dips 3sec down/ 1 sec hold/ 2 sec up/ 1 sec hold 3-5 reps even
C. Conditioning
Amrap
Min 0-5 :
10 Clean and Jerk @ 75% or 60/40kg
20 Jump over Box
Rest 5-6 min
Min 6-11 :
10 Clean and jerks @ 65% or 50/30kg
15 Jump over Box
Rest 11-12min
Min 12-17 :
10 Clean and jerks @ 55% or 40/25kg
10 Jump over Box
Rest 17- 19
Min 19-21 : Amrap Ring Muscle ups or Ring Dips Kipping
D. Core Work
Accumulate 2 min of Hollow Rock
3-4 Sets or reverse weighted hyperextensions 10 reps
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