Practice Ring Mu`s

Progression practice

WOD: 8min Amrap:

In Teams of 2
Buy in: 80 DU`s (Every Partner individualy)
80 TTR
Max Distance HS walk in the remaining time

Plyometrics

8 reps of each:
single leg forward jump, singel leg sideway jumps (both directions), single leg backwards jumps
- do each jump variation with both legs before moveing on to the next (2 rounds --> total of 128 jumps)

Power Snatch

Every 90sec. for 12min (8 sets):
5 Drop n go P. Snatches
start @ second weight after empty bar and work up in weight

Front squats + single arm Farmers walk

5 sets of:
5 Front squats @ ~RPE 8
- 20m (heavy) single arm Farmers walk on each side after every set of FS -

Plyometrics

10x1 max height wallball shot directly into 5m sprint

Squatclean and jerk

5 min : 3 clean pull under + 3 split jerks with empty bar
7 min : 2 hang squatcleans + 2 splitjerks
9 min : 1 hangsquatclean + 1 splitjerk

WOD: Every 3min for ALAP (Maximum 36min)

25/20cal Bike + 6 Burpees
Or
30/25cal Row + 6 Burpees

fullbody triggern und smashen

Mobility