1. 5 Lunge hold Strict press (12/8/4kg KB)
2. 10 plate jump Squats
3. 5-10sec One arm, one leg Ring top hold
Establish a max Pull up and Strict Hspu
100m banded plate walk (With Partner)
28min EMOM
1. 18/14 cal row
2. 10 russ. KBS (24/16kg) + 15 air squats
3. 15/12 cal Bike
4. 10 Ring rows + 10 Push ups
E2MOM for 10min (5sets):
Clean Pull + Hang Clean + Hang Clean + Jerk
(work up in weight, not max)
Find max Clean and Jerk in 8min
For Time:
5 Clean and Jerks @80/55kg
10 Clean and Jerks @60/40kg
15 clean and Jerks @40/25kg
(7min cap)
20min Amrap
20/16cal Bike
20/18cal Row
200m run
Built to a max 15m Sled push
Find max weight for:
P. Clean + Hang Clean + Clean + Jerk
Find max set of 5
( wenn möglich schwerer als letzte Woche)
5 sets of:
12 Front rack rev. lunges (60/40kg)
12 Bar-facing Burpees
12 KB-Snatches (6 pro arm - 24/16kg)
rest 60sec.
3 sets of:
10 Partner Beinbeuger
12-16 alt. Box steps ups (2xDB seitl.)