TOES TO BAR / TOES TO RINGS

EMOM 9
1. Kipping between bands x 5-10
2. Knee raises with box x 3-10
3. Toes to bar/ rings x 3-15

For Quality 4 rounds
1 rope climb/ legless/ 2 rope descent
12 DB floor press
20 hollow flutter kicks

Find shoulder press 5 RM

Hollow Rocks: 4 x 20s on/10s off
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
Single Leg RDL + Reverse Lunge
3 x 5 each. Rest 90s.

B)
Banded Plank Row
3 x 10-12 each. Rest 60s

6 sets of:
2 Power Snatches + 1 Snatch
- Rest 2-3 mins btw sets.

Set 1: @65% 1RM Power Snatch
Set 2: @70%
Set 3: @73%
Set 4: @75%
Set 5: @77%
Set 6: @77%

EMOM 6
- 5 power snatch + 6 overhead squat @40/30kg

-rest 2min-

EMOM 6
- 5 box jump over + 6 power clean @40/30kg

-rest 2min-

EMOM 6
- 5 thruster + 6 shoulder to overhead @40/30kg

Build Heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.

AMRAP 25:
500/400m Row
14 Alt. DB Snatches 20/15kg
10 Burpee Box Get Overs 120/100cm
7 Bench Presses 75/52kg

This should be a steady mover that focuses on movement quality and transitions. This is also a great time to work on efficiency and tng sets with a DB.

Machine Subs:
Concept 2 Machine, 500/400m
Assault Bike 30/22cal

Build Heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD