wall climbs
fall facing HS
shoulder taps
HS walk away
HS walk
5 rounds of
30 sec HS shoulder tap
60 sec plank
30 sec rest
5 rounds of
16-20 alt. L-Sit DB-presses
15 hollow rocks
- 7 min time cap -
Find a heavy triple
Then do 3x3 @ 50% with 5551
4 sets
4-6 airborne lunges each side
4-6 Single leg dl with one foot on wall (2xdb/kb)
Amrap5
2 lanes heavy one arm farmers walk (R/L)
2 Lanes crabwalk
Find max weight for:
Snatch pull + TNG Snatch
10x 1 @ 90-100% of max Complex
4 sets of:
3 P. Snatch @ ~ 85%
4 sets of:
5 P. Snatch @ ~ 75%
3 sets:
800m
rest 2min
400m
rest 1min
400m
rest 3min
5 sets of:
3 P. Snatch @ ~ 65-70%
5x 3 @ ~ 70% of 1RM Push Press (+5/2,5kg)
rest 90sec.
3 sets of:
6-8 close grip Bench Press
rest 60sec.
6-8 sup. bent over BB row
rest 60sec.
6-10 strict ring Dips
rest 60sec.
8-12 strict pull ups
rest 60sec.
3 sets of:
10 Hammer curls
8-10 Defranco Cuban Presses
15-20 Pull apart var.
rest 60sec.
blackroll, banded
banded, bodyweight
blackroll, banded