TTB
20 Mountain clibers
10sec hollow hold
3-2-1 ladder Bicep curl + DB Strict Press
1min rest
10-15 Bent over DB rows
20 Band pull aparts
1min rest
In 20min do 5-8 sets of:
1-3 Bar MU (partner assisted, banded, jumping, pull up var. and all progressions of single parts of the Bar MU possible)
4-6 strict HSPU (scale ROM, 2-3 neg. with 3-4sec. ecc., Box HSPU var.)
10sec. L-sit
In teams of 2.
With an 8min running clock
4min ME cal on Bike
4min ME DB-Clean and Jerk (2x22,5/15kg)
- one athlete works at a time, switch as you like -
4 Sets
6 Glute bridges
4 Single leg Glute bridges
2 elevated single leg glute bridges
1:00 rest
Go as explosive as you can
Emom10
1 Power snatch
Build up weight in small steps
Take 70-85% of Above
Do 1 Powersnatch every 15s for 7 min (28 sets)
When you fail you have to do 5 burpees over the bar to start over again.
15min AMRAP:
In Teams of 2:
YGIG per round:
10rounds (together):
30 DU`s
50m MB run
Max distance Row
3min rest
10min Amrap:
In Teams of 2:
YGIG per round:
6rounds (together):
30 DU`s
50m MB run
Max distance Row
3min rest
5min Amrap: (individual)
Max distance Row
Upper/lower Back + Hips