6 sets of 3 reps
Progression: Deficit
Regression: Cluster-Set/Partner/AbMat
Rest: 90-120 sec.
2 Rounds for quality, not for time:
Diagonal KB V-Up x 10/Seite
Barbell Roll Out x 8-10
Hanging Leg Raise x 6-8
Ring Body Saw x 10-12
Every 2 min for 16 min (8 sets)
4 Hang powerclean + 1 Jerk
(start with first weight after empty bar)
For time
30-20-10 russian Kbs (32/24)
15-10-5 Burpee Boxjump overs (24/20")
TC 5 min
- Segmented Clean Pull
- High Hang Power Clean
- Hang Power Clean
- Low Hang Power Clean
Power --> Squat
- 10 KB FR Squats + 20m Carry
- 10 SL Deadlifts / Side
AMRAP 40:
A.
- 100 cal Air Bike
- 100 cal Row
Partner A: Erg
Partner B: Burpee Pullups
Partner C: 200m
* Rotation A-B-C, wenn C wieder da ist.
5-7 sets
Practice 1-2 strict MU + 3-5 kipping Ringdips
after each set do a frontlever Variation for 10s
or
Emom10
1. 2-3 strict MU + 5-8 kipping ring dips
2. 10s Frontlever variation hold
In 5-7 sets work up to a max weight for:
1 Bench Press with 2sec. pause on chest
4x 6 (wtd.) chin ups
in a superset with
3x 6-10 strict (def.) HSPU
- rest 60sec. between movements -
7min AMRAP of:
6 single arm DB-Thrusters (rechts - 30/20kg)
12 C2B
6 single arm DB-Thrusters (links - 30/20kg)
12 BJ over (30/24'')
Crossover Symmetry - Strength