5-6 sets of 3-5 reps
(Weighted/Bodyweight/Partner Assisted)
- 1 min. rest between sets -
15 min. EMOM (30 sec. on/30 sec. off):
Ring Plank Hold
Ring Curls
Barren Dips/Push Ups
Renegade Rows
Hochstechen
Teams of 3
Amrap35
10 one arm db stoh (30/20)
10 burpee over db
20 DU's
20 russian kbs (24/16)
1 partner does amrap
1 partner runs 200m
1 partner rests
EMOM 4:
- 3x High Hang Muscle Clean + Strict Press
Rest 60s
Every 90s for 07:30 Min (5 Sets):
- 2x Hang Power Clean + Push Press
Rest 60s
E2MOM 12 (6 Sets):
- Low Hang Squat Clean + Split Jerk
1. 2 KB FR Squat (5551) (Miniband)
2. 30s Banded Hollow Hold Psoas March
100-80-60-40-20:
- cal Bike (YGIG)
- 400m Run (zusammen)
- cal Row (YGIG)
- 400m Run (zusammen)
(TC: 45 Min)