Joint Prep
A1. Chest to wall shoulder openers x 30 sec x 3 sets
A2. forward rotations on the bar x 4-6 lengths x 3 sets
A3. Ape Step x 2 lengths x 3 sets
(NOTE: if you are ready for a new challenge, aim to get from the low to high bar and the high to low bar)
B. Partner Work: Partner A completes 30 DU and then Partner B completes 30 DU. Partner A completes 20 KB Snatches and Partner B completes 20 KB snatches…
5 Rounds for Time
Double Unders x 30
KB Snatch x 16 (8 per arm)
Shoulder Taps x 30
New Cycle
WEEK 1
Joint Prep x 5 minutes
Fighting Monkey Irregular Squats x sets of 10 reps
Shoulder Warm UP B
A. Intensification phase for some of you on your hspu
Every 3 minutes x 10 sets
High Hang power clean plus high hang clean x 3 reps
1-2 HSPU
Or 6-8 reps of inverted bent arm pushing
B. 3 Rounds for Time:
Run 400 meters
strict toes to bar x 7
thrusters x 12
HSPU -Every 90 sec, do 1-2 hspu x 10 sets. If necessary, go to 2 minutes.
Joint Prep x 10 min
A. Every 2 minutes x 10 sets:
Snatch x 3 reps (not touch and go, but not too laboured either)
B. 3 Rounds for Time
Box Jumps x 10
Strict Toes to Bar x 5
Push Press x 10
DB Snatch x 20
KB Swings x 20
Joint Prep x 10 min
A. shoulder warm up B
B. Every 4 minutes x 4 sets
front squats x 10-12
HSPU x 5
If you are doing other progressions, please do 6-8 reps
B. AMRAP in 5 minutes:
Hang Power Clean x 5 85/125 lbs
Box Jump Overs x 5
Push ups x 3/5
Rest 2 minutes
C. AMRAP in 5 minutes:
Strict Pulling x 3
Alternating DB Snatch x 10