15
Deads and Cleans
75% x 5
85% x 3
95% x 1
Thruster Pull up ladder
65% of bodyweight for thruster
ascending ladder from 1 to 7 by ones
wait 10 min to 5 hours
descending ladder from 7 to 1 by ones
every broken round = 25 double unders
16
SP and OHS
Deads and Cleans
75% x 5
85% x 3
95% x 1
Thruster Pull up ladder
65% of bodyweight for thruster
ascending ladder from 1 to 7 by ones
wait 10 min to 5 hours
descending ladder from 7 to 1 by ones
every broken round = 25 double unders
16
SP and OHS
75% x 5
85% x 3
95% x 1
AMRAP 7 min
1x pistol tuck jump ea side (get that knee to your chest)
2x C2G plyo pushup
3x 1/2 bodyweight kettlebell clean ea. side
4x 2/3 BW, KB snatch ea. side
5x LDSU back
LDSU= lay down stand up. Don't cross your feet but do use your hands lay completely down! Stand All the way up, FULL HIP EXTENSION!
No comments:
Post a Comment