Turkish Get up
10min Amrap:
1-2-3-4-....
Burpees
TTB/TTR
10-20sec Ring row hold+8 Ring rows
15 band pull downs
30sec One Arm DB hold (each side)
15-20 min. time for:
1. work up to a heavy set of 6 reps
2. then 3x6 @90%
3 sets:
Barbell Rom. Deadlift x 10
(wtd.) Hollow Rocks x 15
alt. Reverse Lunges x 10 (DBs in Farmers Hold)
Ring Body Saw x 15
-rest 90 sec.-
in 15 min. work up to a heavy set of:
Power Clean + Hang Power Clean + Hang Squat Clean
(1+1+2)
4x5 @ 90%+
-rest 2 min.-
For time:
In Teams of 2:
300/270cal row or 280/250cal Bike
300 DU`s
100 Burpee lunges
(30min TC)
10 sets of:
P. Snatch + Hang Snatch + OHS (3sec. pause in bottom pos.)
start @ 50% and work up in weight (heavy but not max - no fails!)
5 sets of:
3 Bnk Push Press + 3 OHS
start @ 70% of 1RM Snatch and work up in weight
Akkumuliere 40/30 reps.
3x 5-8 strict (Def.) HSPU
3x 10-15 strict HSPU
rest 60sec. between sets
3 sets of:
8 blackburns
15 Face pulls
30sec. pull apart hold
rest 60sec.