Accumulate
40 DB Manmaker
*Every 5th rep do 1 Rope Climb
* 8 min TC
3sets:
30sec on/ 30sec off
1. Strict HSPU
2. Strict Pull ups
3. Push up
4. Ring rows
*1min rest between sets
Accumulate:
200 Sit ups
One Partner does Situps while the other does One Arm Farmers hold
12min EMOM
1. 4-8 strict chin ups
2. 5-10 strict Dips/Push ups
3. je 20sec. Double KB FR-FW carry (eine KB in FR eine KB in FW)
3 rounds of:
15 Burpees
15 Alt. DB-Snatches (22,5/15kg)
- 7min cap -
3 sets of:
8-12 ring rows
15-20 band pull aparts
10-15 hollow rocks
20-30sec. side plank (each side)
no rest
4x5 close Grip OHS (leichtes/moderates Gewicht und nur so tief wie saubere Position gehalten werden kann)
Find heavy weight for High Hang Snatch + Hang Snatch (2sec pause mid thigh)
Then 1 Hang Snatch every 30sec for 5min (10reps) @max weight of complex
4 rounds for time of: (8min cap)
5 P. Snatch (42,5/30kg)
4 S. Snatch
3 OHS
5sets:
10/7cal Bike + Sled Push
*YGIG in Teams of 4
in Teams of 4:
Accumulate 320cal on SkiErg
*1 Teammate ist on the SKIErg while the other teammates are biking
Find max weight for:
Double Hang Clean and Jerk
then
10x 1 Clean and Jerk for time @ max Double
5x 3 @ 95% of 3RM
21-15-9 of:
STOH (60/40kg)
Pull ups
BJ over (24/20``)
- 8min cap -
3-4 sets of:
1-2 legless rope climbs (kontrolliert runter - nur Arme)
6-10 strict (def.) HSPU
rest 90sec.
then
Akkumuliere 100 pull aparts