AM - WORK
A) Capacity
EMOM 10
A - 45s @ -4 of your avergae RPM over 10 Mins
B - 50% Max Unbroken Toes to Bar + 1
Rest 5:00
EMOM 10
A - 45s @ -4 of your avergae RPM over 10 Mins
B - 7 Burpee Box Overs
B) Kipping Pull Development
3 sets:
15 beat swings, initiate through the midline. tight hollow and arch positions, feet together throughout.
0:45 rest.
Every 30 seconds for 4 sets:
5 reps paused kipping half pull-up.
https://www.youtube.com/watch?v=dx7Mfrhxnts
Kipping control:
Fluidly as possible
EMOM10:
1 TTB, 1 kipping pull-up, 1 butterfly pull-up, 1 TTB, 1 kipping chest to bar, 1 butterfly CTB.
PM - WORK
A) Push Press
Build to a heavy set of 2 for the day
B) Push Press
3 Sets of:
15 Banded Face Pulls
15 Push Press
Rest 2:00 Between Sets
C) Superset
3 Sets of:
6 SDHP, Heavy
6/6 Landmine Press
60s Rest between sets
D) Work
21-15-09
Power Snatch, 50/35kg
Box Overs