1. Ring Dip top hold + forward roll
2. Ring Mus
3. High Box Jumps
4. 20m weighted Bear Crawl
4min Amrap:
5 Weighted Burpees
5 Push Press
1min rest
4min Amrap:
5 DB Snatch R
5 DB Snatch L
10 DB row in Push up positin
15min EMOM
1-5. 3 P. Cleans
6-10. 2 P. Cleans
11-15. 1 P. Clean
21-15-9 of:
H.P. Cleans (52,5/35kg)
pull ups
Burpee over bar
- 12min cap -
In 5 attempts Max distance broadjump in 3 jumps
0:00-6:00
Do 3 high Hang muscle snatches
6:00-12:00
2 Hang power snatch
12:00-18:00
1 Slow pull snatch
In Teams of 3:
1. 9min Emom:
Ski Erg
Burpees
Rest
2. 9min Emom:
Row
Box jump over
Rest
3. 9min Emom:
Bike
Bear Crawl
Rest
4. 9min Emom:
Run
DU`s
Rest
Flossed stretching fullbody