1. 6 Burpee broad jumps with one leg (R+L alternating)
2. 20m One Arm KB carry in Front rack position (both arms) (24-28kg/16-20kg)
3. 5-10sec One Arm ring top hold (both arms)
3*20sec on/ 40sec off
Hollow body hold + Band pull
3sets of:
ME CTB/ Pullups + TTB
10 Burpee over Parallet
1 Rope Climb (legless)
30 DU`s
8min EMOM
1. 8-16 alt. pistols
2. 40sec. ME DU´s
8 rounds of:
8 Front squats (52,5/35kg)
8 T2B
100m run
- 16min cap -
Work up
1. Snatch dl for 4
2. Snatch pull for 3
3. Snatch high pull for 2
4. Snatch for 1
5 min for each part
Emom6
14-20 dB snatches
Practice tng so keep it light
4sets of:
1min row
1min run
1min Bike
1min run
4min rest
4min Row
2min run
4min Bike
2min run
Shoulder and Knee