20″ arch position
20″ alternaating kick
10 back half rack pulse
10 back arch rock
10 back extension
10 hollow rock
8 V sit up straigth legs
6 V sit up bent legs
20″ hollow position
PART A
3, 6, 9,…
deadlift
hand stand push up
burpee over the bar
rest 60″ b/t
PART B
5 thruster
5 chest to bar/pull up
5 burpee over the bar
5 toes to bar
rest 60″ b/t
REST 2′ BEFORE PART B
8 x 2 70%-85%
90″ rest b/t
4 hang power snatch/2 hang ssquat snatch
8 box jump over
every round:
5 push up
10 sit up
15 air squat
switch hang power snatch and hang squat snatch every round
20 cal row
A
12 thruster
9 pull up
B
12 wall ball
9 toes to bar
alternate A and B every round
8 x 2+1
start from 65%
60 cal row (40 cal bike)
40 burpee
30 DB snatch
skill kipping or butterly
strength 1/2 strict chest to bar + 2/4 strict pull up
27 kb clean & jerk
27 goblet sqaut
27 cal row
3×3 70%
3×2 80%
4×1 90%-95%
100 pull up
50 burpee (syncro)
100 sit up (syncro)
50 hang power clean (change every 5 reps)
find in 12′ 1RM of back squat
30 american swing
30 steps front rack lunges
60 push up
60 V-sit up
30 deadlift
30 wall ball
8×3
70%-85%
7 power clean
7 push press
7+7 KB snatch
7 box jump over
3×3 65%*
3×2 65%-75%
3-5×1 75+%
*2 touch and go + 1 drop and go
buy in 75 cal row
6 rounds
4 power snatch
6 hand stand push up
12 DB box step up
1 hang sqaut snatch
1 squat snatch
start from 60%
40 sit up
+
amrap
3 chin up
6 hang squat clean
hand stand push up (kip or strict)
hand stand walk program
hand stand position
kip hspu 6×4 (deficit)
strict haspu 6×3
10 burpee pull up
15 v sit up
10 shoulder to over head
15 toes to bar
find 2RM in 12′ window
2×3 80%
100 du/200 su
50 DB snatch
50 cal row (37 if bike)
50 american swing
100 du/200 su