Strength
A) Every 90 sec complete x 8 sets complete 1 Power Jerk + 1 Split Jerk to max for complex
B) BS: every 90 sec: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
Skill
5 steady supersets…
A) 10 perfect Hollow/arch kips
B) 10 perfect TTB
C) 10 laying windshield wipers (each side)
https://vimeo.com/125393178
After Conditioning = 5 min. alternating Tabata of Hollow/arch holds on the ground
Conditioning
5-6 Rounds, change the reps if your round time exceeds 3 minutes:
20 Cal Row
15 Pullups
10 HSPU
rest 1:1