DU`s
Bear Crawl
3-10 MU`S (or Strict/Kipping/Butterfly Pull up)
10sec Ring top hold
3-5 Ring Dips
ME Ring bottom hold
Banded tricep extensions
Band pull downs
4 sets of:
4-6 (wtd.) chin ups
rest by feel
6-10 (Ring) dips
rest by feel
For time:
100 DU´s
50 H.R. Push ups
40 pull ups
30 alt.DB Snatches (22,5/15kg)
20 Burpee BJ (24/20'')
10 Def. HSPU (4/2'')
- 13min cap -
5 sets of:
Snatch Pull + 2 H.P. Snatch + 2 OHS
5 Sets of:
2 Snatches (no TNG) work up in weight
4 sets of:
3 Snatch Balance
20m single arm OH Carry (each side)
6 rounds:
18/12cal bike
400m run
40 DU`s
1min rest between sets
6 sets of:
2 P. Cleans + 2 Jerks
start @ 70% and work up in weight (not max)
5x 5 @ 65% +7/13kg
rest 1-2min
12min EMOM
1. 6-8 bent over BB rows (sup. grip)
2. 6-10 DB-Push press (each arm)
3. 8-15 strict pull ups
4. 6-12 strict Ring Dips
"Bulletproof shoulders"