Tuesday April 13, 2021

A.

Three rounds of:
Row 250 Meters
10 Single-arm DB Strict Press, per arm
60 Single Unders
10 Single-arm DB Upright Row, per arm
10 Alternating Box Step-Ups (24/20 in)

Then:

Two sets of:
Banded Tricep Stretch x 30 seconds per side
Couch Stretch x 30 seconds per side

 

B.

On the Minute for 10 Minutes
Minute 1) 50 Double Unders OR 100 Single Unders
Minute 2) 6 Hollow-Arch Kips + 6 Strict Pull-ups

Double Unders/Single Unders have a 40-second cut-off.
Band up for pull-ups if needed.

Focuses of this piece:
1. Double Under Skill
2. Kip Practice
3. Pull-up Strength

 

C.

Three Sets of:
Three Rounds of:
10 Alternating DB Snatch (50/35 lbs)
10 Box Jump Overs (24/20 in)
Rest 2 minutes between Sets.

Time Cap for each set = 3 minutes.

 

D.

On the Minute for 4 Minutes (4 sets)
2 Muscle Cleans + 2 Strict Press
Then:
On the Minute for 4 Minutes (4 sets)
2 Tall Clean + 2 Jerk Balances
Then:
On the Minute for 4 Minutes (4 sets)
2 Hang Power Cleans + 2 Jerks
Then:
On the 2 Minutes for 6 Minutes (3 sets)
1 Power Clean + 1 Split Jerk   

 

==========================

 

C.

1:58

1:57

1:56

 

D.

95,105,115,125

135,145,155,165

175,185,195,205

215,225,235