20 min emotm
even-5 hang power cleans
odd- 10 toes 2 bar
60%
Cleans must be UB
post in comments how t2b went goal through this progress is to get them to be UB as well!
12 min amrap
30 dubs
15 wall balls
30 dubs
15 pull ups (4 ring mu)
10 minutes
30 band pull a parts
15 hanging kips
30 dubs
0-10 min 5 rds for time
10 hang power cleans 155/105
11 toes 2 bar
10-21 min
1 mile run(100/70 cal bike)(if mike time is longer then 11 min scale to 800m run+25 burpees)
21-36 min
21-15-9
S2OH 155/105
burpees over barbell
2x hr push ups(hspu)
25 min amrap
30 flutter kicks (l/r=1)
25 kb swings
20 mt climbers (l/r=1)
15 burpees
for time
9-1
thurusters 95/65
burpees
8-1 hang power snatch 135/95
toes 2 bar
7-1 s2oh 185/120
pull ups (bar mu)
6-1 hang power clean 205/135
dubs*10
start of new progression where first half will be from seated postion the nwe will move back to standing also will be tempo on way down
for time
0-10 minutes
21-15-9
db hang power cleans
Push Ups x 2 (hspu)
10-18 min
9-15-21
db s2oh
b urpees
1 time through
Toes 2 wall stretch 1 minute each side
Plate Squat x 1 minute
Squat Sit to Reach x 20
Groiners x 20 (10 per leg)
Quadruped Hydrants x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
6 Reps @ 72%
3 Reps @ 77%
6 Reps @ 74%
3 Reps @ 81%
6 Reps @ 76%
3 Reps @ 86%
rest 2 minutes between sets
5 rds for time (14 min cap)
9 deadlifts 135/95
5 squat cleans
3 thrusters
20 min emotm
even-5 hang power cleans
odd- 10 toes 2 bar
50%
Cleans must be UB
post in comments how t2b went goal through this progress is to get them to be UB as well!
For time (13 min cap)
7 rds
100 m run
10 db alt hang squat snatch 50/35(scale to power sntach )
10 burpees
10 minutes
30 band pull a parts
15 hanging kips
30 dubs
10 rds for max reps
every minute on the minute
1 Max Floor Press 155/105 (225/155 full bench)
2 200 m run
3 Max t2B
4 200 m run
for time
accumulate as needed
2 min l sit hold (scale to tuck)
3 minutes in hollow hold
4 min wall sit
5 minutes in plank
* each break do 3 burpees
5 Rounds for Time(40 min cap)
100 meter Run
15 db power cleans 50/35
20 Kettlebell Swings russian (53/35 lb) (70/50)
30 reps of
Round 1: Push-Ups( 20 hspu)
Round 2: hang clean & jerk 135/95
Round 3: Pull-Ups (15 ring MU)
Round 4: hang snatch
Round 5: Burpees
