3*1min Amrap:
Kipping HSPU
Between Amraps do
60 DU`s
(6min TC)
3sets:
3*7-10 Earthquake Behind the neck strict press
1min rest between sets
3*1min Amrap
Kipping/ Butterfly Pullups
Between Amraps do
8 High Box Jumps
(6min TC)
3sets:
12 alt. Bent over DB/KB rows
1min rest
With a running clock
@ 0:00
21-15-9 of:
cal row
Burpee over rower
Goblet Squat (32/24kg)
-12min cap -
@ 15:00
5 rounds of:
50 DU´s
12 single arm DB-Thrusters (6 each arm - 22,5/15kg)
12 T2B
- 12min cap -
4 sets
8 steps each Direction banded OH walk
8 drop snatches
5 min build up for each part. Try to increase weight over all sets
1. 1 snatch pull 1 snatch high pull 1 musclesnatch
2. 1 snatch pull 1 snatch high pull 1 powersnatch (deep catch)
3. 1 snatch pull 1 snatch high pull 1 squat snatch
4. 1 snatch pull 1 snatch high pull
In Teams of 2 both partner work at the same time
ME AirBike
Alternating with
6*20m Farmers carry
then
ME AirBike
Alternating with
6*50m Heavy MB run
3min rest
Flossing + CARS