Movement Prep.
Bar Complex
kipping Swings
kipping T2B/Knee Raises
kipping Pull Ups
kipping C2B
Bar MU
strict T2B/Knee Raises
Scheibenwischer
L-Hang (Pull Up)
Ring Dips
4 Sets of:
30 sec Ring Dip top Hold
30 sec rest
30 sec Ring Dip bottom Hold
30 sec rest
In teams of 2:
5 rounds of:
15/12cal row
10 DB-Thrusters (2x22,5/15kg)
- YGIG per round (5 rounds each) -
then
4 rounds of:
200m run
1 round of "strict cindy"
- YGIG per round -
then
3 rounds of:
100 DU´s (90sec. max)
20 alt. DB-Snatches (22,5/15kg)
- YGIG per round -
- 35min cap -
9min EMOM:
1) 8 side plank + abduction (on knees) (each side)
5) 5 Hamstring walk outs
5) 5 Burpee to High Jumps
In 6min find heavy weight for:
1 Muscle Snatch
Then in 6min find heavy weight for:
1 Power Snatch
Then 5 sets of:
Slow Snatch Pull + H. P. Snatch + below knee Snatch + OHS (3sec pause in bottom) @~85% of today's heaviest power Snatch
E2MOM for 40min:
1) 15/12 cal row
10 Burpee over rower
2) 200m run
10 Box Jump overs (24/20")
3) 30/20 cal Air Bike
4) rest
6 sets of:
4min on 3min off
1. 35/25cal Bike
then AMRAP of:
5 strict pull ups
7 strict HSPU
9 Box Jumps (24/20'')
2. 400m run
then AMRAP of:
15 WB (9/6kg)
15sec. chin over bar hold (scale time to an unbroken set)
12 KB-SDLHP (32/24kg)
15sec. bottom of ring support hold (scale time to an unbroken set)