Warm up: 5min Double unders practice.

Skill: “False Grip”

Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

5) One arm chinup 5xMax per side

MetCon: “Strongman MOD Jackie”

400m Suitcase carry (200m L+200m R) 24/16kg
50 One Kb Overhead squats 24/16kg
30 FG ring Pull ups (MOD to: FG ring rows/Ring MU/BMU)

 

Endurance:

 

“Hidalgo“

For time:

Run 2 miles

Rest 2 minutes

20 Squat cleans (60/42.5)

20 Box jump, (60/50)

20 OH lunge steps with 20/15kg over

20 Box jump, (60/50)

20 Squat clean (60/42.5)

Rest 2 minutes

Run 2 miles