A) Strength Circuit

6 rounds, performed as OTM

A1) 8 Deadlifts at 50% of 1RM Deadlift, slow and controlled Tounch & Go reps. 

A2) 6 Strict HSPU or Pike Pushups or Seated Kettlebell Press

A3) 5+5 reps Reverse Lunges Standing on 20kg bumper plate. Hold Kettlebell for additional load. 

 

B) WOD Long Helen

20 min AMRAP

 

Rx

1 Fountain Run

21 Kettlebell Swings 24/16kg

12 Chin over Bar Pullups

 

Sc

1 Fountain Run

21 Kettlebell Swings 14/10kg

12 Jumping Pullups

 

Extra Credits 

i) Weightlifting 

Snatch from Blocks

5 sets of 

1 Power Snatch + 1 Squat Snatch at 75-80% of 1RM Snatch

Bar setup above knee height. 

 

Clean & Jerk

5 sets of 

2 Squat Cleans + 1 Split Jerk at 85%

 

ii) Gymnastics WOD

5 min AMRAP

4 Ring Muscle Ups

7 Handstand Puhups

10 Pistols Squats