4 slow rounds:
4 strict/kippingHSPUs (8 pushups)
16 Russian KB Swings
Then Row or Bike 500m for 90 sec
pick a weight and focus on perfect controlled reps for all 4 sets. no sleeves, belts, or lifting shoes.
For Time:
150 Wall-Ball Shots, 20# / 14#
6 min SLAMRAP:
15 heavy russian swings
alternating groin stretch down
bear crawl back
then snatch warm-up
start ~60%
(RX+) 5 Rounds For Time:
10 Back Squats 155/103lbs
10 Behind Neck Reverse Lunge Steps
60ft Handstand Walk (30 out and back)
(RX) 135/93
6 nose and toes wall walks, starts chest to deck and walk out chest to deck. NO WALK UP AND FALLS.
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then bike or row 3 minutes
start ~60%
50-40-30-20-10
Double-unders
Sit-ups
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
For Time:
15-12-9
Front Squat 135/93
Hang Power Clean 135/93
C2B pull-up
Move deliberately through:
15 Strict Pull Ups or ring rows or both
30 Empty Bar Thrusters
30 Ab Mat Sit Ups
30 supermans
15 Strict Pull Ups or ring rows or both
no oly shoes, belts or sleeves. use the same weight for all sets. focus on clean, solid reps.
3 Rounds For Time:
15 Power Snatch 115/75lbs
15 Burpee Box Over 24/20″
