1. Scaled Rope climbs
2. Barbell Strict Press
3. Tuck ups
4. rest
Tabata:
1. Ring Dip Top hold
2. Push up hold in Rings
Tabata: (10sec on/ 20sec off)
1. Chin over Bar hold
2. HSPU hold
100 DU`s
50m Bear Crawl
Not for time:
5 Legless Rope climbs
10 Rope climbs
- scale reps, height, var. etc...-
21-15-9 of:
strict HSPU
C2B
DB-Squat Cleans (2x22,5/15kg)
- 13min cap -
every 2 Min for 8 Min: (4 sets)
(Snatch Push Press + OHS) x 2
(Start easy & Build up over the course of
Sets)
every 3 Min for 15 Min:
3-pos. Snatch (H.hang/hang/below the
Knee)
—> 2s. In each position/ Build up/ no fails!
For time:
2 rounds:
3sets:
400/350m row
35 DU`s/ 70 SU`s
(for every fail at the DU`s/SU`s do a 50m/100m penalty row)
1min rest
3 rounds:
30/25cal Bike
8* 1 Burpee + 2 walking Lunges (+ 2 DB)
2min rest between rounds
Mobilisation und Dehnung der unteren Extremitäten