A. Squat Snatch . Above knee hang squat snatch . Overhead Squat, 1.1.1 -- work to tough set
B. Front Squat + Split Jerk + Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 6 sets:
3 Strict Press
5 Deficit Kipping hspu
rest :45
L-sit Strict Pullups, @ 21X0, AMRAP (-1)
1 Rope Climb
rest :45
Run 200m @ 85% effort
rest :60
A. 100 kg
ReplyDeleteB. 110 kg
C.
65 kg
20 sm
+
7/10/6/5/5/4 pull up
A.) 90 lb
ReplyDeleteB.) 130 lb
C.) 70 lb for strict press
3 in for HSPU
4-5 tuck pull ups