3 rounds of:
60 sec Hollow Hold
60 sec Arch Hold
60 sec Rest
20 L-Sit Pops
10 Straddle Pops
4 x 10 Wrist Warm up
40 m Floor Sliders
Plate Climbers
HS Walk
- with support
- without support
- over Plates
Work up to a heavy weight for:
Clean
then Every 30sec. for 5min (10 sets)
1 Clean @ 92,5% of heavy single
Work up to a heavy set of 5.
3 sets of:
12 alt. Front rack reverse lunges
rest ~1min
Find heavy weight for:
1 Muscle Snatch
Then 5x M. Snatch + H. M. Snatch @~85%
6 sets of:
Power Snatch + Hang Snatch + OHS
@~80-90% of 1RM Snatch
5x5 btn Strict Press across
In Teams of 3:
5 min. AMRAP Concept 2 Bike (short but intense "sprints")
90 sec. rest
5 min. AMRAP Sled Push (20 m each)
90 sec. rest
5 min. AMRAP Ski Erg (short but intense "sprints")
90 sec. rest
5 min. AMRAP Assault Bike (short but intense "sprints")
90 sec. rest
5 min. AMRAP Row (short but intense "sprints)
*Total time: 31 min.*
6 sets of:
6-8 Chin ups
6-8 Dips
rest by feel between movements (don´t go too heavy!)
In teams of 2:
3 rounds of:
20/15cal row
10 rower facing Burpees
(rest while partner goes)
50 DU´s
15 KBS (24/16kg)
(rest while partner goes)
- go at ~80% -