Every 90sec. for 6 sets (9min)
2 Snatches @ 65%+
Every 60sec. for 6 sets (6min)
1 Snatch @ 80%+ (no fail!)
For time:
10, 8, 6, 4, 2
P. Cleans (60/40kg)
20, 18, 16, 14, 12
WB (9/6kg)
50, 40, 30, 20, 10
DU´s
- 12min cap -
Additional 5-10min activating warm up for the whole group
Every 90sec. for 12 sets (18min)
1. 5 Reverse Lunges (BB in back rack - each side)
- go heavy for all sets with about the same weight -
2. 2-5 strict MU (scale to partner assisted strict MU or neg. MU for 1-3 reps/ 2-4 strict Chin ups (as high as possible - try C2B) with 2sec. hold at the top and bottom for every rep)
3-4 rounds of:
10-12 Partner Beinbeuger
20m (heavy) single arm DB-OH walk (each side)
In one set 5-8 reps of each V-up, tuck-up, Hollow rock
6-12 tempo ring push ups 3111
8 banded facepull to Y-press and 3sec. neg. (red + orange band)