HSPU
6 One Arm DB Push press (R+L)
30 DU´s
12 External band pulls R
12 Pall off press R
12 External band pulls L
12 Pall off press L
6 sets of:
90sec. on 2:30 off
1. 50 DU´s
10 Burpee over DB
ME alt. DB-Snatches (30/20kg)
2. AMRAP of:
7 BJ over (24/20'')
7 WB (9/6kg)
7 T2B
3 sets
20s copenhagen plank each side
5 high catched boxjumps
Every 90s for 16 sets
4x CMJ + 2 hang muscle snatch + 2 snatch balance
4x CMJ + 2 hang power snatch + 2 snatch balance
4x 1 HPS + 1 snatch balance
4x 1 hang snatch + 1 OHS
In Teams of 2
* Partner B starts when Partner A gets of the Bike
Bike
20sec fast
20sec moderat
20sec Standing
20sec moderat
Into Run
50m fast
50m moderat
50m fast with MB
50m moderat with MB
Into WOD
8 Burpees
8 One Arm KB Snatches R
8 BJO
8 One Arm KB Snatches L
2min rest
Long lower body and hip flow