Go Fast. Rest Long(er)

Competition Class

Strength

30min EMOM

30min EMOM

min1: 15/12 Cal Row

min2: 12 Push-ups

min3: 15 Sit-ups

Repeat x 10

 

 

3 Rounds

L3:

5 L/R HS Plate step ups
(set up plates just outside shoulder width, in a handstand step L hand on plate and then R hand on plate and then back down. Repeat for 5 L & 5 R)

5 Strict Def HSPU

ME Kipping Def HSPU

L2:

5 L/R HS Plate step ups 

3-5 Strict HSPU

ME Kipping HSPU

L1:

5 L/R HS Plate step ups (around the 'world')

3-5 Negative Strict HSPUs

ME Kipping HSPU on abmat (or 2)

 

E2M8M

3 TnG Power Snatch + 3 OHS

 

3 Rounds for Quality
10 Barbell Roll-outs (from knees. Maintain hollow as low as poss)
10 Side Plank Hip Drops (keep hips off ground, maintain hip extension throughout movement)
20 Marching Glute Bridges