10 min. EMOM: 1-3 reps Partner Chin Ups
ODER
10 min. EMOM: 1-3 reps (weighted) Chin Ups
ODER
in 10 min. build up to a 3 RM weighted Chin Up
EMOM 15 min. (30 s. on/30 s. off)
1. min.: Handstand Hold (free standing or wall)
2. min.: Hollow Rock
3. min.: Chest To Ring Hold on low rings
4. min.: Plank to Push Up
5. min.: Strict Toes To Bar/Leg Raise
Find a heavy set of 1.1.1 reps (3s hold in top position after each rep)
--> 1x ME at the last succesful weight without tempo
For time
21-15-9 boxjumps (30/24)
9-15-21 db hang Power cleans (2x22,5/2x15)
TC 10 min
7min EMOM
P. Snatch + OHS
7min EMOM
2 Hang Snatch
7min EMOM
Snatch pull + Snatch
In Teams of 2:
5 rounds of:
20/15cal row (each as YGIG)
400m run (together)
then
5 rounds of:
20/15cal bike (each as YGIG)
400m run (together)
- 40min cap -
4 sets of:
3 below knee Snatches
start @ 40% and work up in weight
4 sets of:
Snatch pull + below knee Snatch + Hang Snatch
work up in weight (heavy but no fail)
5x 3 @ 75% + 7,5/3kg
rest 1-2min
15min EMOM
1. 5 Pendlay rows
2. 6-10 DB floor presses (1sec. in bottom pos.)
3. 6-12 strict pull ups
4. 6-12 ring dips
5. rest
5x 15-20 band pull apart var.
then
2-3x 8 ext. DB rot. on bench (each side)
*Smashing*
*Flossing*
*Stretching*
-
Plantarfaszie
USG+OSG
Knie
Quads+Hammies
Psoas
Glutes