-- Pull Up Strength --

Option A) 10 min. EMOM: 1-3 reps Partner Strict Pull Ups (wenn aus eigener Kraft noch kein Strict Pull Up möglich ist)
-
Option B) 10 min. EMOM: 1-3 reps (weighted) Strict Pull Ups
-
Option C) in 10 min. build up to a 2 RM weighted Strict Pull Up

-- Basic Gymnastic Strength Accesories --

EMOM 15 min. (30 sec. on/ 30 sec. off)

1. min.: Kettlebell Get-Up Sit-Up
2. min.: Chin Over Bar Hold
3. min.: Handstand Hold (on Wall or Free)
4. min.: Russian Twist
5. min.: Double Unders

Clean

Find a heavy single

Openwod 18.2

In a 12 min timeframe do
1.
For time
1-2-3-4-5-6-7-8-9-10
DB squats (2x22.5/15)
Barfacing burpees

2. Max clean in the rest of the time

Clean Complex

3 sets of:
P. Clean + Hang Clean + pause Front Squat
work up in weight

Clean Complex

3 sets of:
Clean pull + Hang Clean + Clean
work up in weight

Clean

3 sets of:
2 Cleans
work up in weight

Clean

3 sets of:
1 Clean
Find max weight

Front Squat

4x 6 @ ~ 75%

Row-Run

For time:
Row 1000m
Run 400m
Row 900m
Run 400m
Row 800m
Run 400m
Row 700m
Run 400m
...
Row 100m
Run 400m
- 50min cap -

18.2

Open WOD 18.2

FULL BODY MOBILITY

*Smashing
*Flossing