Movement Prep.
Bar Complex
kipping Swing
kipping T2B/Knee Raises
kipping Pull Ups
kipping C2B
Bar MU
strict T2B/Knee Raises
L-Hang (Pull Up)
...
Plate Climbers
with 5 kg Plate in Variations
for max High
Push Up Variations
hand positions
hand levels
one arm Push Up
Plate/Parallet Push Up
In teams of 2:
18min AMRAP of:
15/12cal row
10 rower facing Burpees
- YGIG per round -
then with no rest
18min AMRAP of:
400m run
20 russ. KBS (24/16kg)
- YGIG per round -
EMOM 5:
Hang Power Snatch + Drop Snatch + OHS (2sec pause in bottom)
EMOM 5:
Below knee Power Snatch + Snatch Balance + OHS
EMOM 5:
Power Snatch + Snatch
5 sets of:
2 halting Snatch Deadlift + 2 Snatch Pulls
@~100%
In Teams of 4:
4x8min AMRAP, rest 2min btw:
1) max cal Ski erg
2) max cal C2Bike
3) max cal Row
4) max cal Air Bike
- on each AMRAP two of the team work on Erg, one runs 200m then switch -
6-9 sets of:
1:30 on 2:30 off
1. 75 DU´s
10 Burpee BJ (24/20'')
ME DL @ 125/85kg
2. AMRAP of:
7 BJ over (24/20'')
7 T2B
7 DB-hang clusters (2x22,5/15kg)
3. AMRAP of:
15/11cal Bike
12 C2B
9 strict HSPU