4 sets
6-8 tall kneeling anti rotational db press one side
30s rest
Other side
30s rest
ME chin over bar hold max 30s (support with box if needed
Rest 60s
3 sets
10 reverse crossover lunges one side
Rest 30s
Other side
Rest 30s
10 min moving through at high quality
20 single arm triceps pushdowns each side
10m bearcrawl on one line
5 single arm ringrows with slow decent each side
- Segmented Clean Pull
- Segmented Power Clean
- Segmented Low Hang Squat Clean
- Low Hang Squat Clean
(TC: 20 Min)
1-2-3-...:
- KB Clean
- KB FR Squats
- Body Spins
2 Rounds / Athlete:
A. 800m Run
B. 40s on / 20s off Row
into:
4 Rounds / Athlete:
A. 400m Run
B. 20s on /10s off Air Bike
into:
AMRAP:
A. 200m MB Run
B. Burpees
(TC: 40 Min)
Additional 5-10min activating warm up for the whole group
In 5-7 sets work up to a max weight for:
1 Bench Press with 5sec. ecc.
4 sets of:
5 (wtd.) Chin ups (dead start)
rest 30-60sec.
6-8 bnk Snatch grip strict press
rest 30-60sec.
For time:
12-9-6
P. Snatch (60/40kg)
21-15-9
C2B
- 7min cap -
3 sets of:
10-12 BB curls in rev. grip (pronation)
8-12 seated single arm DB OH-triceps extensions (each side)
rest as needed between movements (as less as possible)