EMOM x 6 mins:
1. 10-12 Kneeling Banded Slides
2. 10-15 Shoulder Activations with 1 sec hold at the top
3. 10 Banded Pull + Rotate + Overhead
1. Kick up to Handstand Hold / Wall Walk Hold
2. 5-20 sec/hand Box Pike Single Arm Handstand Hold
3. Box Pike/ Wall Facing or Back to Wall Shoulder Taps
1. 30 sec Max Rep Strict HSPUs
2. 30 secs Max Rep Strict Pull Ups
AMRAP x 3 mins:
500/400m Row
Max Reps Feet on Bench Crunches in the time remaining
Rest 1 min
AMRAP x 3 mins:
5/side DB Snatches (heavier than usual)
Max Burpee Box Jumps (30/24) in the time remaining
Rest 1 min
Every 2 mins x 14 mins:
1 High Hang Squat Clean + 1 Hang Squat Clean (below knees) + 1 Squat Clean
(Build to a heavy but perfect complex for the day. Drop the bar before your Squat Clean)
EMOM x 10 mins:
3 Jerk Dips + 1 Split Jerk
(build to a heavy but perfect complex)
Hold for 1 sec at the bottom of the 3 Dips
Complete 3-4 sets of:
8-10 Half Kneeling Bottom Up KB Presses
Rest 30 secs
8-10 Towel Landmine Rows (TX120)
Rest 90 secs
Pace yourself as this will be a 23 min workout!
Your Row pace should be around your 2,000m pace and the Burpee Box Jumps should be steady all the way until the end. Aim to complete 15 reps.
The DB Snatch should be a "STRENGTH" exercise and more like grunt work. You should jnot be able to go through this part quickly in comparison. Take your time with the DBs, go heavier and manage your rest. Do not take a light weight and go fast as this is not the focus today!