Peg Board
Or
4*6 Strict Pullups (0202)
10 Air Squats
8 Jumping Air Squats
6 Jumping Lunges
1. 20-40sec plank
2. 30sec Burpees
E2MOM for 12min (6 sets)
12 strict HSPU (1. set)
10 strict HSPU (2. set)
8 strict HSPU (3. sets)
6 strict HSPU (4. set)
4 strict HSPU (5. set)
2 strict HSPU (6. set)
- work up in def. -
15min AMRAP of:
6 DB Clean and Jerks (2x 22,5/15kg)
9 pull ups
12 Box Jumps (24/20'')
Find heavy weight for Muscle Snatch + Hang Muscle Snatch
When Muscle Snatch gets to heavy continue with Power Snatch + Hang Power Snatch
EMOM 8: 1 Squat Snatch
Start @ 60% of 1 RM and work up in weight
(if you fail go down to last successful weight)
4 RFT: (8min cap)
5 KB Snatch
4 KB OHS
3 KB OH Rev. Lunges (alle 3 Reps mit selben Bein)
30sec Rest btw rounds
(erste eine Runde mit einer Seite danach komplette Runde mit andere Seite. Das Ganze 3mal)
For Time:
100 DU`s
1250/1000m row
50 Burpees
2500/2000m Bike
100 DU`s
(20min TC)
Find max weight for:
Double Clean and Jerk
For time:
10x 1 @ max Double
6, 3, 6, 3 @ 72,5, 82,5, 75, 85%
3 rounds of:
6 P. Clean (85/55kg)
6 Par. HSPU
6 OHS (85/55kg)
12 C2B
- 10min cap -
3-4 sets of:
6-10 strict chin ups
10-30 Push ups
15-20 band pull aparts
rest 90sec.