EQUIP: Bar (95/65), Plates for Reload (115/85), SB (30/20), Jump Rope, HSPU Set-Up
WARM-UP:
*Active Stretch
*10 ea. x PVC Pass Thru, Good Morning, Hang Power Snatch, OHS
*30 x Handstand Shoulder Shrug (sub: 90 Degree Decline at box)
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-After each set today: 3 min. for everybody to finish once first person completes the assignment. -
SET #1:
21-15-9 x
*Thruster (95/65)
*10m SB Shuttle Sprint (touch SB to ground and turn)(30/20)
SET #2:
6 Rounds -
*12 x Hang Power Snatch (95/65)
*6 x HSPU (Rx = 1 AbMat)(kipping OK)(sub: 90 Degree Decline Push-Up)
SET #3:
*200m Row to start or end ea. round +
21-15-9 x
*Ring Push-Up
*Front Squat (115/85)
SET #4:
6 Rounds -
*30 x Double-Under (sub: 60 Singles)
*6 x Burpee (Rx+: 3e x 1-Leg Burpee)
-elevate rings-
SET #5:
21-15-9 x
*Reverse Burpee (Deck Squat + Tuck-Up to Handstand)(mod: Deck Sq. + Kick to HS vs. wall)
*Ring Dip
SET #6:
6 Rounds -
*3 x Skin-the-Cat (Rx+: Pull-Over)(sub: 3 T2B/K2E + 3 Supine Leg Raise)
*6 x Evil Wheel (aka: “Barbell Roll-Out”)
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