Movement Prep.
Core
2 x Plank Circles
Acc. 2 min of L-Sit/Tuck Sit on Parallets
HS Hold
20 Kick Ups
HS Hold with Wall tap away with one foot/leg
HS Hold with Wall and press fingers
HS Hold with Partner
HS Hold
Strict Pull Ups
4 Sets of:
4-8 strict Pull Ups (weighted)
Every 10min for 30min (3 sets):
1. 500/450m row
20 WB (9/6kg)
50 DU´s
20 DB-P. Cleans (2x22,5/15kg)
400m run
3/2/1 Power Snatch Waves
- 3 Waves total -
3 sets of:
90sec on/2:30 off:
1) max reps P. Snatch @~85% of today's heaviest P. Snatch
2) max reps @~75%
3) max reps @~65%
2 sets of:
2:30 on/2:30 off
directly into
5 sets of:
1min on/1min off
directly into:
10 sets of:
30sec on/30sec off
(30min total)
Every 3min for 27min (3 rounds)
1. 20/15cal Bike
10 Burpee BJ overs (24/20'')
2. 400m run
10 P. Cleans (60/40kg)
3. 75 DU´s
15 T2B
10 Double KB-Thrusters (2x24/16kg)