Today's program for your training
2 min moderate tempo on assault bike
5 x OH Wall Squat (4 sec down)
5+5 x Single Leg Glute Bridge
4 x Walkout with hip stretch
8 x Reverse lunges
5 x Thrusters w empty barbell
A) Front Squat
Build to heavy 3 reps of Front Squats
Rest as needed
Then with the same weight
3 sets of 1 rep Front Squat
Rest 2 min between sets
b) Kipping Pull ups
2 Rounds
4 x Jump to hollow
4 x Jump to hollow + kip swing
Rest as needed
5-12 Kipping Pull ups w. focus to get your chest as close to the bar as possible
Rest as needed between reps
For Time and in as few sets as possible
Scaled: 20 Kipping pull ups (use a band if challenged)
Intermediate: 30 kipping Pull ups
Comments: Try to do as few sets as possible
c) Jerk Complex
5 sets of: 3 x Power Jerks + 1 x Split Jerk w. 2 sec in dip
Rest as needed between sets
Comment: Pause for 2 sec in your dip before you do the split. Build up in weight over the 5 sets.
d) WOD
AMRAP 16 | 4-6-8-10-12….
Knee raises/knees to elbows/Toes to bar
Power Snatch @20/30 Intermediate: @25/35
OH Squats
Bar facing burpees
*After each round: 200 meter run
Comment: Build up over 4-6 sets until you have reached heavy 3 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).