3 rounds for quality
10 hollowrocks
10 banded lat pulldown
10 rollback mobilisation
Work on
1. Frontlever holds
2. Handstand to forward roll
Amrap5
5 Max height Wallballs
1 wallclimb
4x 7 @ 70-75%
rest 1-2min
10min AMRAP of:
10 alt. FR rev. lunges (60/40kg)
10 T2B
10 alt. DB-Snatches (30/20kg)
3 sets of:
8-10 single leg rom. DL (with KB)
rest 30sec. after each leg
E2MOM for 6min (3sets):
3 Position Clean (hang/low hang/floor)
(no higher than 70% of 1RM)
Find heavy weight for Pause Clean (2sec pause mid patella) + Clean
3 sets of:
4 Clean Deadlifts (Tempo 2141)
Rest 30sec
10 KB Front Squats (2020)
Rest 60sec
In teams of 2 for time: (share Bike cal as you like, but run together)
100/75cal Bike
400m run
80/60cal Bike
400m run
60/45cal Bike
400m run
40/30cal Bike
400m run
20/15cal Bike
400m run
Find max weight for:
2 P. Clean and Jerks
then
3 sets of:
3 H.P. Cleans + 3 P. Jerks @ 80-85% of 2RM
5x 3 +1kg
rest 1-2min
3 rounds of:
2-5 strict MU
rest 30sec.
6-8 bent over rows (sup. grip)
rest 30sec.
6-8 strict HSPU/or 3-5 neg. HSPU
rest 30sec.
1-2 legless Rope Climbs
rest 90sec.
Akkumuliere 100 band pull aparts