Wednesday, 11 September 2019

Part A: Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press march
Rest 15 seconds
Single-Arm front rack Kettlebell Cossack Squat x 8 reps each leg
rest 15 seconds
Single leg Hip Extension x 8 reps
(focus on glute activation )

Skill and barbell prep warmup

Part B: Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-2 – 60-65%
*Sets 3-4– 65-70%
*Sets 5-6 – 70-75%

Part C: Every 4 minutes, for 12 minutes (3 sets)
400 m run
6 Power Clean @ 60-65% of 1-RM

Part D: Every minute, on the minute, for 9 minutes (3sets) of:
Minute 1 – 30 sec hand stand hold
Minute 2 – 30 sec wall sit
Minute 3 – 15 Reverse Snow Angels (slow & controlled)

Optional
For time:
400 Meter Farmers Carry (24/16kg)