Find a challenging 10-20sec Ring Plank hold
40sec Breast Stroke (Swimming)
10-20sec weighted Hollow body hold
2*30sec One Arm KB/DB hold
*In Teams of 2
* As YGIG per movement
5 Burpees
5 C2B
5 High Box Jumps
3 rounds of:
2min AMRAP of:
10 STOH (42,5/30kg)
20 Air squats
rest 1min
2min AMRAP of:
10 Burpees
10 KB- Snatches (20/12kg - 5 re, 5li)
rest 1min
2min AMRAP of:
10 H. Squat clean (42,5/30kg)
10 pull ups
rest 1min
Work up in weight for 3 Position Snatch (High Hang, Hang, Floor)
15 Snatches for Time @max complex
3 sets of:
10-15 Snatch Grip Rom. DL (tempo 31X1)
6-10 KB Windmill (each side)
6-10 Barbell roll outs
Rest 60sec
1. Row
2. Ski
3. Bike
*start with 5cal/3cal and ad up 1cal every new round
*Death by = EMOM as long as possible with increasing reps (cal)
Find max weight for:
Hang Clean + Clean + Jerk
For time:
15x 1 Clean @ max complex
For Weight
For time:
8, 6, 4, 2 Muscle ups
20, 15, 10, 5 STOH (60/40kg)
- 8min cap -
3 sets of:
6-10 strict chin ups
10-30 Push ups
15-20 band pull aparts
rest 90sec.