A) 4 sets:
6/6 Single Arm Arnold Press
3 Wall Walks with 10 alt. shoulder taps
*Rest 2:00 between sets
B) 3 sets:
5/5 Weighted KB Cossack Squats
5 Squat Clean drops *Rest 2:00 between sets
C) 15:00 to practice any gymnastic pull..
- Legless Rope Climbs
- Pegboard
- Strict pull-ups on bar or rings (Weighted, bodyweight, banded)
- Ring Rows
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc