2 Wall Climbs
15 DU`s
6-10 MB Knee raises while being in Ring top hold or Hang position
1. 20-30 Weighted Mountain climbers in Rings
2. 14-18 Frontal banded rotations
3*5 (2222)
Pullup
3*5
Ring Push ups (2222)
50m plate walk + 50m weighted Bear Crawl
4 sets of:
6-8 bent over BB row (sup. grip)
12-16 alt. KB-presses
rest 60sec.
For time:
42 Du´s
21 Push Press (42,5/30kg)
21 Pull ups
30 DU´s
15 Push Press
15 Pull ups
18 DU´s
9 Push Press
9 Pull ups
- 9min cap -
5 sets of:
P. Snatch + High Hang Snatch + Snatch
(work up in weight, not max!)
8min to work up a heavy Snatch Double for the day (stop after 2 fails at the same weight)
E2MOM for 8min (4sets):
3 BTN Push Press + 2 Overhead Squats (32x1) across
15/12cal Row // 12/8cal Bike
2,4,6,8,10,12â?¦ Box jump over (two more reps every new round)
20 Du`s
*Every 5 Minutes do a 200m recovery Jog
5 sets of:
3 P. Clean + 1 Jerk @ 60-70%
focus on speed and position.
pause for 1 sec. in catch for each clean
5x 5 @ 65%
rest 1-2min
15min EMOM
1. 6-10 strict ring pull ups
2. 8 single arm KB presses (pro Seite)
3. 8 chinese rows (pro Seite)
4. ME HS-hold in 30sec. (freestanding if possible)
5. rest
3 sets of:
10-12 bent over DB rows
15 face pulls
Y-W-T hold
rest 60sec.