5 Slow Straight arm Air Squats with +2,5kg in in one Hand (each)
5-10sec One Arm Ring Push up position hold (each)
4 Hollow hold into straight leg sitting position with one Arm OH (each and +2,5kg)
HSPU (any variation)
Or (only if you can do all variations)
Build to a max deficit of
Strict HSPU
And then do
3*3-6reps Kipping HSPU (with the same deficit)
20sec ME Mountain Climber on Paralett
20sec Burpees over Paralett (Paralett facing)
20sec rest
6 One Arm ring rows (each)
12 (Bulletproof Shoulder rotations)
With a running clock:
@ 0:00
10min EMOM
1. 10 Front Squats @ ~60%
2. 6-15 T2B
@ 10:00
5 rounds of:
6 DB-GTOH (2x 22,5/15kg)
8 Burpee over DB´s
10 DB FR rev. Lunges
- 10min cap -
3 sets of:
6-8 single leg DB rom. DL (pro Bein)
je 20-30sec. Partner banded plank var.
EMOM :
Min 1-2) 3 H. H. Muslce Snatch + 3 btn Push Press + 3 OHS (31X1)
Min 3) rest
Min 4-5) 3 H. Power Snatch + 3 Snatch
Balance
Min 6) rest
Min 7-8) 3 Snatch Pulls + 3 Snatches
Find heavy weight for:
Snatch Pull + Snatch + Hang Snatch
Every 30 sec for 5min (10 reps):
1 Snatch @max weight of complex
For Time:
15 P. Snatches (40/25kg)
10 P. Snatches (50/32,5kg)
5 P. Snatches (60/40kg)
(8min cap)
In Teams of 5:
5min to accumulate as many cal as you can of:
SkiErg
But first you need to do (every time before heading to SkiErg):
100m run + 5 Burpees
2min rest
5min to accumulate as many cal as you can of:
SkiErg
But first you need to do (every time before heading to SkiErg):
5/3cal Bike + 5 Burpees
2min rest
5min to accumulate as many cal as you can of:
SkiErg
But first you need to do (every time before heading to SkiErg):
200/150m row + 5 Burpees
2min rest
5min to accumulate as many cal as you can of:
SkiErg
But first you need to do (every time before heading to SkiErg):
30 DU`s + 5 Burpees
Find max weight for:
Triple Clean and Jerk
5x 5 @ 80%
4 sets of:
12 Bar facing Burpees
6 P. Clean and Jerks @ ~ 60%
rest 90sec.
8min AMRAP of:
8 C2B
8 KB-Thrusters (2x24/16kg)
8 BJ over (24/20'')
3 sets of:
10-15 Hip Ext tempo 3011
40m walking lunges