4rounds:
2-4sets per round:
2 Ring Pullups
2 Strict TTR
…
10min AMRAP:
3-6-9
Ring Dips
8 Box jump over
Then
3-6-9
DB Push Press
8 WB
Then
3-6-9
HSPU
8 Jumping Lunges
3 sets:
10 Ring rows + 10 Bent over Flys
E2MOM for 10min (5 sets)
5 Back squats @ ~75%
9-7-5
Deadlift (140/90kg)
Def. HSPU (4/2'')
- 8min cap -
3 sets of
20 banded Good mornings
10 palloff press (pro Seite)
je 10-15 sec. Y-W-T hold (1-2,5kg plate pro Hand)
Every 90 s , for 4:30 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Immediately followed by…
Every 90s , for 4:30 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Lift-Off + Snatch from 2? Below the Knee
(pause for 2 seconds at 2? below the knee on BOTH the snatch lift-off, and the snatch from below the knee)
Every 10min for 30min
*4 People per Station
1. Bike
10sec hard pace
10sec recovery pace
10sec hard pace
20sec recovery pace
10sec hard pace
30sec recovery pace
10sec hard pace
40sec recovery pace
10sec hard pace
50sec recovery pace
10sec hard pace
60sec recovery pace
then
30 Box jump over
then
300m active recovery run
2.
7min Sled push Conga line
Then
300m active recovery run
3.
Same protocol as 1 but on Rower
Weighted mobility fullbody