In Pairs accumulate 5 min handstand wall hold.
In the remaining time amrap
20 Straight Leg Deadlifts @ 20/15
10 Thruster @ 20/15
10 OH Squat @ 20/15
*You go I go, both complete kips before moving onto deadlifts
15 Min AMRAP of:
8 Deficit HSPU @ 6’/4′
8 Kettlebell Lunge @ 24/16
16 Row/Ski/AB/200m R un
Warm up – 4 Min general + 4Mins Snatch Movements
EMOM 18min – 1 Squat Snatch
Weight must increase EVERY SINGLE MIN!
If you miss, drop to previous weight and hit a double, if you miss the double, drop and hit a single..if successful then back up to a double.. and so on..
In 14 Mins build to a daily max;
Power Clean DIRECTLY into a Push Press
(look at receive position in the power clean to be able to drive out)
DT with a Twist..
Increase load by at least 5 kg each round
A1) Standing Bicep BB curls x8
A2) Standing Zotterman curls x10
B1) Skull crushers x10
B2 Inclose push up on knees x20
C1) Hammer curls x10
C2)Iso bicep walks x20m
D1) Banded push downs x15
D2)Overhead banded extensions failure