Strict Ring MU´s
Pull up
Push up
Air Squat
2 Dragon Flags
10-15sec Hollow hold
10 Tuck ups
20 Russian twists
1min rest
10 sets of:
1 P. Clean + P. Jerk
start @ 50% and work up by feel
5 rounds of:
6 H.P. Clean + Jerk (52,5/35kg)
9 Front Squats (52,5/35kg)
12 pull ups
- 12min cap -
EMOM 6: P. Clean + Hang Clean + High Hang Clean (work up in weight)
1min rest
EMOM 10: 1 Squat Clean (work up in weight)
E2MOM for 10min:
1 Push Press + 1 Push Jerk + 1 Split Jerk (2sec pause in receiving position for both Jerks) work up in weight
Bamboo Carry: In Teams of 2
in 6min accumulate as many meters as possible
In Teams of two:
10min AMRAP:
YGIG per Movement:
6-7-8-9-…cal Bike
6-7-8-9-…cal SkiErg
- 5min rest -
10min AMRAP:
YGIG per Movement:
Suicide Sprint
Then until 10min are over
30 Du`s
Full lenght Sled Push
Find max weight for:
Triple P. Clean and Jerk
For time:
10x 1 P. Clean and Jerk @ max complex (no fails)
5x 3 @ 97,5% of 3RM
For time:
50 KBS (32/24kg)
40 C2B
30 Burpee over Bar
20 STOH (60/40kg)
10 Bar Mu
- 10min cap -
4 sets of:
1-2 legless rope climbs (kontrolliert runter - nur Arme)
6-10 strict (def.) HSPU
rest 90sec.
then
Akkumuliere 100 pull aparts