Option A) 10 min. EMOM: 1-3 reps Partner Strict Pull Ups (wenn aus eigener Kraft noch kein Strict Pull Up/Chin Up möglich ist)
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Option B) 10 min. EMOM: 1-3 reps (weighted) Strict Pull Ups
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Option C) in 10 min. build up to a 3 RM weighted Strict Pull Up (Voraussetzung: min. 5 saubere, unbroken Strict Pull Ups)
EMOM 16 min. (30 sec. on/ 30 sec. off)
1. min.: Seated L-Sit
2. min.: Chest To Ring Hold
3. min.: Hollow Rock
4. min.: Handstand Hold on Wall (with Shoulder Taps if possible)
6-6-4-4-2-2
(hold 2s in each rep overhead)
For time
50 pushpress (35/25)
50 lateral jumps over the bar
25 pushpress
25 lateral jumps over the bar
TC 5 min
3 sets
As one unbroken set
8-10 reverse Flys
8-10 thumbs up lateral raises
10s palms up lateral hold
Rest 60s
12min EMOM:
1 P. Snatch + 1 Snatch work up in weight
4 sets of:
2 Snatch Lift Offs + 1 Snatch Pull @~100%
4 sets of:
10 Burpee over Bar
4 P. Snatch + 4 OHS (42,5/30kg)
Rest 60sec
(Sprint - > each set as fast as possible)
In Teams of 2:
3 x 10min AMRAP with 3min rest btw:
3 cal row
3 cal bike
6 cal row
6 cal bike
.... (+3 cal each round)
YGIG per Movement
Find max P. Clean in 10min
then for time:
15 P. Cleans @ 90% from above
3, 2, 1, 5, 5, 5
go by feel (same weight for 5´s/ work up for 3, 2, 1)
For time:
100 DU´s
75 WB (9/6kg)
50 alt. DB-Snatches (22,5/15kg)
50 T2B
25 P. Cleans (60/40kg)
25 alt. pistols
10 MU
- 17min cap -
3-4 sets of:
6 nGHR
je 20m FR-FW KB-carry (pro arm)
10-20 sec. L-sit
*Flossing
*Smashing