In Teams of 2 as YGIG
100m Bear Crawl
50 S. Pullups
50 HSPU
50 TTB
100m Bear Crawl
(13min TC)
8min EMOM:
30sec on/ 30sec off
1. Tricep extensions
2. Band pull downs
3-4 sets
8min EMOM
1. 20/15cal row
2. 15 Burpees
rest 2min
8min EMOM
1. 12-20 WB (9/6kg)
2. 12-20 alt. DB-Snatches (22,5/15kg)
rest 2min
8min EMOM
1. 30 DU´s + 15 pull ups
2. 10 Front Squats (70/47,5kg)
4 sets of:
2 High Hang Cleans + 3 Push Press @50-65%
4 sets of:
Hang Clean + Push Jerk + Split Jerk @65-80%
5 sets of:
Clean + Front Squat + Jerk
Work up to max weight
15min Amrap:
2200/2000m row/ Ski or 105/90cal Bike (together)
Then in the remaining time (both Partner work at the same time)
25 DU`S
8 Burpees
5min rest
15min Amrap:
2200/2000m row/ Ski or 105/90cal Bike (together)
Then in the remaining time (both Partner work at the same time)
100m run
6 Burpee Box jump overs
5, 4, 3, 2, 1 TNG P. Cleans
go as heavy as possible for each set
6x 75%
1x 90%
6x 77,5%
1x 92,5%
6x 80%
1x 95%
5x 2
rest 1-2min
3x 8-12
rest 90sec.
2x 8 DB ext. rot. (each side)
then
4:30 of Gymn. swim