2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
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Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
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Barbell prep, 1-2 rounds @ empty barbell
5 hang muscle clean
5 Front squat
5 Push press
5 Hang power clean
5 Thrusters
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Build to workout weight for the thrusters, overhead squats and DB snatches in sets of 4-6
* Practise few sets of the other movements in-between
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Once through @ workout weight
6 Thrusters
4 Chest-to-bar pull-ups
6 Shuttle runs
8 DB snatches
6 Lateral burpees over the barbell
4 Toes-to-bars
6 Overhead squats