Movement Prep.
Ring Complex
Skin the Cat
Candle Hold
L-Hang/Tuck-Hang
Front/Back Lever
Ring Pull Ups
MU strict/kipping
T2R
...
Box Jumps
Box Step Up, Step Down
Box Jump, Step Down
Box Jump, Jump Down
reaktive Jumps
Max high Box Jumps
10 sets of:
P. Snatch + Hang Snatch
start with first weight after empty bar and work up
27-21-18-15-9 of:
WB (9/6kg)
russ. KBS (24/16kg)
- 12min cap -
5 sets of:
1 High Hang P. Snatch + 1 Snatch Pull Under + 1 Snatch Balance + 1 OHS
Find heavy weight for High Hang Snatch
EMOM 6:
5 Hang Power Snatch (cycle as fast as possible)
In Teams of 3:
4x8min AMRAPs, 2min rest btw
1) max cal Air Bike
2) max cal row
3) max cal Bike erg
4) max cal ski erg
*one partner runs 150m
One works on machine
One rests
3 rounds of:
1. 750/650m row
20 DB-Thrusters (2x15/10kg)
15 T2B
rest 2min
2. 2min Bike @ consistent pace
20 alt. DB-Snatches (22,5/15kg)
15 Par. facing Burpees
50 DU´s
rest 2min
- go @ ~80% effort to keep consistent times for all sets -