For Quality
5 sets of:
1-5 Ring MU (banded transition on low rings/ with feet/ strict with partner/negative/ Dip var.)
10-14 alt. pistols
6 sets of:
30sec. ME cal row
30sec. ME T2B
rest 30sec.
(30sec. versetzt starten)
Build up to a heavy Clean and Jerk double in 10min
5x3 Power Cleans @~80 of today's max clean and jerk double
5/3/1 Push Press Waves
5 rounds (start each round at the top of 8 minutes):
200 meter run
Bike for calories until 3:00
Row for calories until 5:00
- rest 3 minutes -
4 sets of:
P. Clean + Hang Clean + Front Squat
@ ~ 80-85%
5x 5 @ 82%
rest 2-3min
5 sets of:
20/15 cal Bike
15 Burpees
15 T2B
rest 1:1 or YGIG
3 sets of:
8-12 GHR
6-10 Bulg. split squats 3110 (pro Bein/ + evtl. 2x KB in FR)