4 Sets of:
6 Ring Pull ups (RPE8-9/ Scale to Band assisted, Ring Rows)
20m Advanced Bear Crawl (Foam Roll Balancing)
Spend 15 Minutes and move for quality:
1-3 Skin The Cat (Scale to Inverted Hang Lower Downs, Feet Support,...)
10 Plank var.
Spend 2-3 Min with Practicing Balance in Tripod Pos./Headstand Pos. (Scale To Frog Stand, Knees2Chest, Press Up to Head Stand)
Every 90s for 12 min (8 sets)
3 hang snatches (with pause in catch)
Build up weight
Then 1 x ME hang powersnatches @ 50-60% of last weight
(max 15 reps)
4 rounds
12 double kb russ. swings (2x24/2x16)
9 single arm kb Frontsquats (24/16) (alt. arm each round)
6 strict HSPU
6 min TC
1. 30s OHS Hold
2. 3 SlowMo Snatch Pulls (4240
- Drop Snatch + OHS x2
- Snatch Balance (pause in catch position) + Paused OHS
(TC: 13 Min)
- 3 Segmented Snatch Pulls
- 10 MB K2E
Rest 90s
AMRAP 40:
A. 2 Rounds:
- 10 Devil‘s Press
- 15 Squat Jumps
- 100m Run
B. AMRAP
- 15/12 cal Row
- 15 Box Jump over (24“/20“)
C. AMRAP
- 40m Bear Crawl
- 75 DU
12 sets of: 90sec on/30sec off
1) 5 Front Squats (60/40kg)
5 strict HSPU
25 DU
2) 10/7cal Air Bike
10 KBS (32/24kg)
10 T2B
- consistend pace over all sets or try to increase pace a little, so start rather slow -
We practice dynamic and static stretches to maintain and improve hip mobility.