WARMUP
Skills / strength
RX
EMOM 16:
Min. 1 | 5-10 strict HSPU
Min. 2 | 10-15 toes to bar
Min. 3 | 1 squat clean
(Build in weight )
Min. 4 | 5-10 Strict pull-ups
Level 2
EMOM 16:
Min. 1 |20-30 sec Max handstand hold
Min. 2 | 10 toes to bar / vups
Min. 3 | 1 squat clean (build )
Min. 4 | 6-10 Band-assisted strict pull-ups
Level 3
EMOM 16:
Min. 1 | Max plank hold
Min. 2 | 10 vups
Min. 3 | 1 squat or power clean (build )
Min. 4 | 12 Db rows
WOD
RX
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)
SCORE:
TOTAL TIME
Level 2
3 rounds for time:
40 Russian KB swings (26/35 lb)
20 box jump-overs (12/20 in)
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
40 Russian KB swings (18/26 lb)
20 box step-overs (12/20 in)
SCORE:
TOTAL TIME
SKILL WORK
Post workout:
Accumulate: 200-m single-arm DB overhead carry– Switch arms as needed.
ABOUT THE WORKOUT
INTENDED STIMULUS
6:00-10:00.
Ideally the KB swing sets are unbroken.
Athletes should keep moving on the box jump-overs, one rep at a time.
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