3-5 Rounds
1 Skin the Cat
3-5 Strict Pull ups
10 T2R
2*1 Lane One Arm FW (right/left)
1:
10sec hollow hang on Rings
3-5 Swings
3-5 Swings plus hip Thrust
(1 MU`S)
2:
MU`s transition practice on Low-Rings
For Time:
35 WB
10 HSPU
- 1min rest -
60 DU`S
10 HSPU
- 1min rest -
20 Burpee Box jumps
10 HSPU
- 1min rest -
30 Dumbell Snatches
10 HSPU
work up to a heavy set of 8 in 10min
In Teams of 2:
25min AMRAP of:
15/12 cal row
12 Burpees
9 DB - Deadlifts (2x 22,5/15kg)
6 DB - Hang squat cleans
- YGIG pro Runde -
Find heavy weight for clean pull + clean + front squat + jerk
Then 4 sets @90% of complex
Clean Pulls 4x4 @1RM Clean
EMOM8:
5 single arm KB cleans + 5 single arm KB Front squats + 5 single arm KB Push Press
(immer nur eine Seite pro Minute = 4 Sätze pro Seite)
3 rounds:
30cal Bike
30cal Row
20cal Bike
20cal Row
10cal Bike
10cal Row
2min rest between rounds
Find max weight for:
H. Clean + below knee Clean + Clean + Jerk
then
10x 1 Clean and Jerk for time @ max complex
5x 3 @ 92,5% of 3RM
8min AMRAP of:
8 H.P. Cleans (70/47,5kg)
12 C2B
3 sets of:
1-2 legless rope climbs (kontrolliert runter - nur Arme)
6-10 strict (def.) HSPU
rest 90sec.
then
Akkumuliere 100 pull aparts