ME Ring- or Bar-Muscle Up
1min Handstand hold
1min Plank hold
1min Ring Dip Top Position hold
1min Plank hold
1min Rope hold
1min Plank hold
1min Farmers hold
Band pulls
Accumulate 40 Chin Ups and 40 Ring Dips in 20min
- work in sets of 5-8 (use bands or weight if necessary - scale Push Ups for Dips if you can´t do 10 Push Ups)
For time:
50 Box Jumps (24/20'')
40 KBS (24/16kg)
30 T2B
20 Burpees
10 C2B
- 9min cap -
Accumulate 100 Band pull aparts
Find heavy weight for High Hang Snatch +Hang Snatch + Below Knee Snatch
Every 30sec for 5min: 1 Snatch @100% of 3 Position Snatch
Snatch Balance 5x3 climbing, start @80% of 1RM
4x2 Snatch Lift Offs + 1 Snatch Pull @ 1RM Snatch
Row or Bike
100m row / 10/7cal Bike
1min Rest
200m row / 14/11cal Bike
1min Rest
300m row / 18/15cal Bike
1min Rest
+100m row / +4cal Bike
until 30min are over
4x 1 H.P. Clean + P. Jerk + 1 P. Clean + Split Jerk work up in weight
then 4x 1 Hang Clean + Jerk work up
5x 3 @ 90% of 3RM
3 rounds of:
500m row
12 Cluster (52,5/35kg)
16 C2B
- 13 min cap -
4 sets
8-12 single arm KB-strict Press (pro Arm) rest 60sec.
6-10 tempo chin ups 2020 rest 60sec.
then
3x 8-10 face pull to Y-press