5 Jerk Grip Behind the Head Strict Press

5 Strict Press (front)5 Push-Press

5 Push-Jerk

rest as needed between rounds

A-2 10x Lateral over the box jumps (mid shine height), rest :90sec

* this should take no longer than 20minutes

A-1 3 Push Press,+3 Push-Jerk

odd minute:

A-2 10 Lateral over the box jumps

4 Kipping Pull-ups

6 TTB

5 TTB/K2E/Hanging Knee Raise/V-ups

10 Ring Rows

40 Walking Lunges

30 Ring Dips

30 Split Jumps

20 Ring Dips

20 Air Squats

10 Ring Dips

10 Burpees

10 Air Squats

-then-

Stretch hips (coaches choice)

A. 4x Back Squats @ 60%, 65%, 70%

-then-

5 Rounds of:

B. 5x Back Squat @ 75-85% 1RM , 40×0 rest :60-:90secs

* this should take no longer than 25minutes

r-then-
4 Rounds of:

B. 10 Back Squats, 40×0 rest :60-90secs

-then-

4 x 400m Sprints on the 4:00

5 Front Squats

5 Tall Muscle Cleans

5 Scarecrow Cleans

5 Tall Cleans

5 Mid-Hang Cleans

5 Halting Deadlifts

5 Segmented Cleans

5min to warm-up for WOD 1.

Teach Rookies MB Cleans

100 Push-ups

100 Sit-ups

100 Squats

1 Front Squat

1 Hang Squat Clean

1 Push-Press

1 Push-Jerk

1 Split Jerk

-then-

15min to complete:

5-6 Sets of:

C. 2x Squat Clean  (go heavy)

Note: If you have poor squat clean tekkers, perform 1 power clean and then 1 front squats.  Improving your front squat will improve your squat clean

+1 Push-Jerk,

+1 Split Jerk

Every :60sec for 10min complete complexs:

1 Hang Power Clean

+1 Front Squat

+1 Push-Press

15 Deadlifts

30DU

9 Deadlifts

18 DU

8rep Partner resisted bench press

eccentric and concentric resistance,  focus on the shoulder position and smooth movement

A-1 Close Grip Flat Bench Press 8-10reps, 40×0, rest :60-90sec

A-2 Supported 1-Arm DB/KB Row 8-12reps, 30×0, rest :60-90sec

* this should take no longer than 20minutes

B-2 Chin-ups

KBS 32/20kg

– left side plank [scale on elbow]

– right side plank [scale on elbow]

– low plank

– reverse plank

– cobra (superman)

– dish

– bottom of squat [increase difficulty with hands in OHS position]

Forward Rolls (is the easiest and safest way to exit a handstand that falls forward)

Forward Rolls to Pistol (left)

Forward Rolls to Pistol (right)

Handstand to Forward Roll

-then-

Kipping Handstand Tekkers on the floor:

Headstand (lift knees off elbows)

Headstand Kick out to Push-up position

– the hips must open before you press with the arms

Headstand Kick out past push-up position
For example please visit CrossFit Skills: HeSPU week2

– Pike to Headstand

– Pike Holds on Floor, hands on floor lift feet in the air with pointed toes*

– Wall Facing Handstand Holds (nose and toes against the wall)

– Hanging L-Seat 15:10:15sec

* If you struggle to lift your feet you will need to sit on a weight plate to gain height

7 Wall Balls 9/5kg 10/9′

9 Box Jumps 24/20′

Take it in turns to complete rounds

(8mins)Man maker complex working with partner 3 reps each YGIG format

12min work

B1 Press-up

B2 Power Clean

B3 Front Squat

B4 Push press

One round counts as one rep

Rookie scaled:

B1 Press-up

B2 Wall ball Clean

B3 Wall ball Front Squat

B4 Wall ball

Rest 5 min

AMRAP 8min YGIG 30/30

Step-up ( power)

Burpee Pull-ups

DB Farmers Carry