Movement Prep (Wrist Shoulder)
4 rounds of:
8 one Arm Ring Rows p.A.
8 one Arm Push Ups p.A.
4 rounds of:
10-20 sec one Arm Ring Row(Pull Up Cross Hold p.A.
10-20 sec one Arm Ring Push Up Cross Hold p.A.
Pistols
Box Pistols
Variations on Box
Banded Pistol
Cockie Pistol
Weighted Pistol
For Weight
21-15-9 Reps For Time
Thrusters (43/ 30kg)
Pull-Ups
3 sets of:
5 below knee Snatch Pulls
5 hang muscle Snatches
5 high hang power Snatches
5 OHS
5 Snatch Pull Unders
- split sets up as needed -
Every 90sec for 6 sets:
Hang Snatch + below knee Snatch + Snatch
Start @~65% of 1RM and don't go higher than 80%
Work up to a heavy single Snatch in 10min
- stop after second fail at same weight -
E6MOM for 30 min. (5 Rounds):
200 meter Med. Ball Run
30 Double Unders
10 Burpee Box Jumps
16/12 cal. Bike / 20/16 cal. Row in remaining time (switch machine after each round)
In teams of 2:
4 sets of:
20/15cal row
10 rower facing Burpees
then
4 sets of:
200m run
12 alt. DB-Snatches (22,5/15kg)
then
4 sets of:
50 DU´s
12 T2B
12 WB (9/6kg)
- each part as YGIG per set (4 sets each) -
40min cap