3 Sets Of 6 - 12

Rest 2 Minutes Between Sets.

• First of two iterations
• Reps & Weight

10 Minutes Of Pulling Skill

• RMU
• Strict RMU
• BMU
• Strict BMU
• Butterfly CTB

Double unders practice

7min amrap
5-10 DU
10-20 sit up

High Hang Squat Snatch ( On Blocks )

3 x 2 @ 30%, 3 x 2 @ 40%, 3 x 2 @ 50%

Snatch Grip Push Press + Snatch Balance

5 x ( 2 + 1 ) @ 60 - 70%

Power Snatch

5 - 7 x 1 @ 45 - 55%

3 Rounds For Time:

50/40 Cal Bike Erg
30 GHDSU
20 Deadlifts 70/47,5kg
100m Farmers Carry 22,5/15kg

( 15 - 25 )

• Let's focus our effort on the GHDSU´s, deadlifts and farmer carries. We can use the bike as our pacer in this workout.
• Find a steady pace on the GHDSU
• Aim to complete the farmer carries unbroken or with 1 quick break. Focus on having these be fast bursts instead of slow walks to help save the grip
• Push the bike only if you can maintain your pace on the other movements.

4 sets of 5 @ 70-75%

** 6-8 second eccentric

4 Sets:

6 - 12 Strict Deficit HSPU

rest 2 minutes between sets.

• This is first 2 iterations. Well complete this same piece next week.
• Athletes choice reps & deficit
• Total reps & deficit CM

10 Minutes of Handstand Practice

• Freestanding HS Hold
• Freestanding HSPU
• HS Walk
• HS Walk Obstacles
• HS Pirouettes *Wall facing HSPU

3-5 Rounds:

6 HR Push-Ups
8 Empty Barbell Goodmornings
10 Sit Ups
12 Pausing Glute Bridges ( 2 sec top )

7 sets:
3 weighted strict pull-ups
3 weighted strict dips
– Increase loading across as
many sets as possible.