1. 5 Lunge hold Strict press (12/8/4kg KB)
2. 10 plate jumping Lunges
3. 20sec One foot ring Straight arm plank
Max weighted Push up and sled pull
100m banded plate walk (with Partner)
4min AMRAP of:
6 P. Snatch (42,5/30kg)
9 Burpee over Bar
12 T2B
rest 4min
4min AMRAP of:
6 P. Snatch (52,5/35kg)
9 Burpee over Bar
12 T2B
rest 4min
4min AMRAP of:
6 P. Snatch (60/40kg)
9 Burpee over Bar
12 T2B
3 sets of:
20m KB Front rack carry + 20m KB Farmers carry (pro Seite)
15 pull aparts
10-15x Hochstechen
Practice high hang vertical snatches with empty bar
Find 2 RM
5 sets
10 hang PS
10 OHS
Rest 30s
TC 10 min
Choose between Bike or Row
Bike:
Establish 1min
@+100 Watt
@+200/150 Watt
@+250/200 Watt
@+300/250 Watt
@+350/300 Watt
….
*Rest 90sec between Minutes
*When you fail to complete 1 Minute then wait until the Minute is over and rest another 90sec. Then work your way back, start with the last succesful Watt/cal per hour pace.
Row
Establish 1min
@+800 cal/h
@+900/850 cal/h
@+1000/900 cal/h
@+1100/950 cal/h
@+1200/1000cal/h
@1300/1100cal/h
….
*Rest 90sec between Minutes
*When you fail to complete 1 Minute then wait until the Minute is over and rest another 90sec. Then work your way back, start with the last succesful Watt/cal per hour pace.
Lower body hip flow