Movement Prep.
4 Sets of:
5-8 Ring Dips
5-8 Ring Rows
4 Sets of:
3-6 One Arm Push Ups p.A.
3-6 One Arm Ring Row p.A.
50 Push Ups for time (TC 5 min)
4 sets of:
4 tempo Back Squats @ 31X2
rest 60sec.
8-10 DB-Floor press (1sec. pause on floor)
rest 60sec.
4 sets of:
10-12 Good mornings (not too heavy, focus on hamstring stretch)
rest 30-60sec.
8-12 (heavy) ring rows
rest 30-60sec.
2-3 rounds of:
10 Hollow rocks
10 breast strokes
10 side plank thrusts (each side)
15 band pull aparts
10 tuck-ups
10sec. Y-W-T hold
5min EMOM:
Hang Muscle Snatch + 3 Snatch Grip Sotts Press + 3 OHS
4 sets of:
3 High Hang Snatches
4 sets of:
2 Hang Snatches
Then 8min to find a heavy single Snatch for the day
In Teams of 3:
4x 6min on/2min off:
1) 6min for max cal:
Bike Erg - switch every 10/7cal
2) 6min EMOM:
1) x cal Row
2) x Burpees
3) x cal Air Bike
3) 6min for max cal:
Ski Erg - switch every 10/7cal
4) 6min EMOM:
1) x cal Row
2) x Burpees
3) x cal Air Bike
Every 5min for 30min (6 sets):
1. 400m run
15 T2B
15 P. Cleans (42,5/30kg)
2. 500m row
15 DB-Thrusters (2x22,5/15kg - rather scale weight not reps)
15 BJ over (24/20'')
- alternate between workouts (3 sets each) -
scale as needed to finish sub 3:30 for both with sub maximal effort!