Kipping/ Butterfly Pull ups
Tabata 1
1. DB Strict Press
2. Russian twists
Tabata 2
1. Strict Single Pull ups
2. Plate Sit ups + Press
10 sets of:
3 Hang Power Snatches (mid thigh, above knee, below knee)
- pause for 2sec. in each start catch position -
start @ first weight after empty bar and work up in weight
Work up in weight for:
5 Back Squats with 6sec. ecc. to RPE 8 (in sets of 5)
then 3x 5 @ that weight (adjust weight if necessary to stay at RPE 8)
rest 1-2min
3 sets
5 kneeling jumps
8 Banded clean DL to midthigh
EMOM24
5x 3 high hang PC
5x 2 hang PC
5x 1 slow pull PC (5s 1st pull)
5x 1 powerclean
4x 1 clean pull (heavy)
30 DU`s
+ 10 DU`s every new Minute
25min Amrap:
Row or Bike for max calories:
*1-10min = Every 2min do 10 Burpees
*10-20min = Every 2min run 100m
*20-25min = Emom 15 Air Squats
Shoulder and upper back