14 alt. Leg cycling in Hollow body position (One Arm KB hold)
7 plank rotations
20m One Arm KB Farmers walk
30 HSPU oder Dips
Every time you break do 10 Bent over DB row
3min rest then
Accumulate:
30 Ring Pushups
Every time you break do 15 bent over flys
(7min TC for both tasks)
6min Amrap:
7 TTB
20 DU`s
5 sets of:
P. Snatch (2sec. pause in catch) + Hang Snatch + Snatch
start @ ~ 70% and work up
6 rounds of:
12 KB-Snatches (6 li, 6 re - 24/16kg)
4 def. HSPU (4/2'')
- 12min cap -
EMOM 5:
Muscle Snatch + H.P. Snatch (3sec pause in catch) + OHS (3sec pause in bottom Position)
E2MOM for 10min (5sets):
Pause Snatch (3sec Pause at knee + 3 sec Pause in Catch) + Pause Hang Snatch (3sec pause mid thigh + 3 sec pause in Catch)
Find heavy set of:
8-6-4-2 TNG P. Snatches
Rest 60sec after each set
3sets:
4min row
2min run
4min Bike
2min run
1min rest between sets
6 sets of:
pause Push Jerk (2sec. at catch) + Split Jerk
@ ~ 65%
5x 5 @ 65% + 2/5kg
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. 30sec. max HS-walk
5. rest
3 sets of:
10-12 bent over DB rows
15 face pulls
Y-W-T hold
rest 60sec.