Thursday – Purpose / Achievement


– Skill: If you were here last Friday work on refining your skills with the K2E / T2B. In addition, we are going to accumulate volume today.

– Metcon: Each set should be completed at 75% effort. Look to complete all your splits within 30s of each other.



– T2B + Static Hold

*Spend 15 Minutes working on improving T2B efficiency.

Between sets of T2B drills perform a static hold of your choice choosing between:

– Handstand Hold (wall or freestanding) or OH KB Hold x 30-45s.

– Ring Support or Dip Bar Support

*Accumulate T2B Volume During your Skill Sets 30-50 Reps



AMRAP in 18 min:

30 Calorie Bike or Row

20 Air Squats

16 DB Hang Power Snatch (8 ea.)

10 Box Jumps Overs (24, 20)

*Athlete choice of DB weight


Plank hold: AMSAP

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