-- Vertical Pull Strength --

Option A) 10 min. EMOM: 1-3 reps Partner Chin Ups (wenn aus eigener Kraft noch kein Strict Pull Up/Chin Up möglich ist)
-
Option B) 10 min. EMOM: 1-3 reps (weighted) Chin Ups
-
Option C) in 10 min. build up to a 1 RM weighted Chin Up (Voraussetzung: min. 5 saubere, unbroken Strict Chin Ups)

-- Gymnastic Push/Pull/Core Strength EMOM --

EMOM 16 min. (30 sec. on/ 30 sec. off)

1. min.: Tuck Hold To Hollow Hold
2. min.: Push Up
3. min.: Chest To Ring Hold
4. min.: Handstand Hold on Wall

Amrap10 for quality

9s L-sit
6 (weighted) pullups
3 high boxjumps

Wod

Amrap12
3 C2B
3 boxjumps (30/24)
50m run
6
6
50m
9
9
50m
.....

Clean and Jerk Complex

4 sets of:
Clean pull + Hang Clean + Clean + Jerk
work up in weight (not max)

Clean and Jerk

4 sets of:
2 Clean and Jerks
work up to max weight

Clean and Jerk

6x 1 @ max Double

Row - Bike

In Teams of 2 for time:
100, 80, 60, 40, 20 cal/75, 60, 45, 30, 15 cal
Bike and row
(einer starten auf dem rower und einer auf dem Bike - man darf erst wechseln wenn der Partner auch fertig ist)
45min cap

Clean and Jerk

Every 30sec. for 10min (20 sets)
1 Clean and Jerk @ ~ 80%

Front Squats

5, 3, 1, 7, 7, 7
start @ 70% and work up by feel (keep 7´s at the same weight)

WOD

4 rounds of:
15 cal row
12 strict HSPU
9 Squat Cleans (70/47,5kg)
- 14min cap -

Accessories

3-4 sets of:
8-12 GHR
1x Durante core

— Lower Body —

Plantarfaszie
Wade
Knieregion
Quadrizeps
Ischiocrurale Muskulatur
Gluteus
Psoas