20 DU`s
10 Weighted Situps
20 DU`s
20 Russian twists
5 (Legless) rope Climbs
20 Burpees
10 (Deficit) HSPU
15 Burpees
15 High Box jumps
10 Burpees
20 Band pull aparts
Find heavy weight for:
P. Clean + Clean
For time:
5 P. Clean (70/47,5kg)
35 WB (9/6kg)
10 P. Clean
30 WB
15 P. Clean
25 WB
- 12min cap -
Work on
Seated Boxjump to dropjump to counter movement jump
Build up a heavy squatclean
4 Sets unbroken Every 4 min
45%/50%/55%/60%
3 rounds
1 high hang clean
1 hang clean
1 clean
2rounds:
1min Row/ Bike + 1min Bike/ Row
1min rest
2min Row/ Bike + 1min Bike/ Row
1min rest
3min Row/ Bike + 1min Bike/ Row
1min rest
4min Row/ Bike + 1min Bike/ Row
2min rest between rounds
(second round with different machine)
Shoulder and knees