15min practice:
Kipping/ Butterfly Pull up
Or
Work up to a 1RM Strict Pullup
Then 5*3 (1-2min rest between sets)
For time:
50 Push ups
40 Tuck ups/ Sit ups
30 One Arm DB Push press
20 TTB
10 HSPU
(11min TC)
Find max weight for:
P. Clean + Clean
then
5x @ 90% of max
4 sets of:
6 Front Squats @ ~75%
8 KB-rom. DL
je 8-10 Seitstütz Abd. (pro Seite)
rest by feel
6 min EMOM:
1 Muscle Snatch
Work up to today's heavy single
6 min EMOM:
1 Power Snatch
Work to today's heavy single
6min EMOM:
1 Squat Snatch
Work to today's heavy single
In Teams of 2:
50 H.P. Snatches (42,5/30kg)
50 OHS
50 H. P. Snatches
One works one rests
Every time you switch do 5 synchronized Burpees
(10min cap)
5*100m row
30sec rest between sets
1min rest then
4*250/200m row
45sec rest between sets
1min rest then
3*500/400m row
60sec rest between sets
2min rest then
For time:
1200/1000m row
40 Burpee Lunges
13/10cal Bike
(30min TC)
5 sets of:
P. Clean + P. Jerk + Split Jerk @ ~ 80-85%
For Weight
6, 4, 2, 4, 6
- go heavy for every set -
3 sets of:
6-10 (wtd.)
rest 90sec.
2x 8 DB ext. rot. (each side)
then
4:30 of Gymn. swim