WEEK 8 – Day 39, Friday – 5th March 2021

Week 8 – Day 39

Warmup: 
4 Rounds w/ Rest 
6 Burpee Vertical Leap (jump to touch a high ring and switch hands each rep) 
10 Plank with Lateral Band Row/side 
10 Dual Hike KB Cleans 
16 Alternating Squat with Reach 
rest as needed between rounds
https://youtu.be/_G937VJdXYI
https://youtu.be/Kuy4F_1Kzrs
https://youtu.be/n7V_34BArI8

A1) Clean Complex

2 Clean High Pull 
1 Power Clean 
1 Hang Power Clean 
rest 60sec x 4
https://youtu.be/2F2UV6dVTr4
https://youtu.be/vugfQJmjfK4
https://youtu.be/PxYb-nbJk0o

A2) Push Press

Touch and Go. 2,2,2,2; (must hold 2sec overhead every rep); rest 2mins

B) 3 Sets NFT

12 Alternating Kettlebell Floor Press 10X1 
rest 30sec 
6 Single Arm KB Row/arm (2sec pause at top of each rep) 
rest 30sec 
45sec Max Pull Up Complexes (2+2+2)
*2 Wide Grip Strict Pull Up (Hands 6″ outside shoulder width) 
2 Medium Grip Strict Pull Up (Hands shoulder width apart) 
2 Narrow Grip Strict Pull Up (Hands 6″ apart) 
rest 2mins
https://youtu.be/X27qqf564pE
https://youtu.be/4awRYeiQErs
https://youtu.be/dWB-hEfgMD4

C) 15mins – Increase tempo at 5 and 10min mark

Sled Push 100m (light never stop moving) 
20m Filly Carry/arm (KB loaded 70/53) 
4 Strict Toes to Rings 
Row 16/14 Cals Damper 10 
4 Plate Loaded Pistol per leg 
8 Kipping Toes to Rings 
*(Sub Plate Loaded Cossack Squat x 4/leg for Pistol)
https://youtu.be/8g-7b6y2q5E
https://youtu.be/9hkmJH0P3OU
https://youtu.be/fXmLgN7r95c