Week 4 Training 2

EMOM 6

1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups

2 rounds

10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups

A) Clean complex

E2MOM 12

1 x Clean Pull + 1 x Squat clean (2 sec in bottom position)

Comment: Do some warm up sets and then build up i weight over the 6 sets

b) Kipping Handstand push ups

Find your maximum distance to the floor where you can do 1 rep of kipping Handstand push up.

Comment: If you aren’t challenged enough then do it deficit by adding plates under your hands.

Then make it a bit easier with one (or two) more Ab-mats under your head and do:

AMRAP 1

Max reps kipping Handstand push ups

4 x AMRAP 3

8/10 cal Assault bike
10 meter OA KB front rack lunges @8/12 Intermediate: @12/16
1 Rope pull/Rope climbs
Max OA KB clean & Jerk

Rest 2 min between AMRAP’s

Score= total reps of KB Clean & Jerk

3 rounds of:

Rest 1 min between rounds

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