Movement Prep.
Pull Ups
- kipping Swings
- Singles (start on top)
- kipping Pull Ups
- (Butterfly, C2B)
HSPU
- negative HSPU
- kipping HSPU
- strict HSPU
6 min AMRAP
2 Pull Ups (Ring Row)
2 HSPU (Push Up)
4 Pull Ups
4 HSPU
6
6
....
5 sets of:
3 Push Jerks @ 80%+ (go heavy for all sets!)
3 sets of:
3 Snatch pulls with a 3-stop (hold for 2sec. at 1'' from floor, at knee and mid thigh)
@ ~90% of 1RM Snatch +
4 sets of:
5 KB Bottom Up Press/side
2 Box Jumps
15sec Squat Hold
12min EMOM:
1) Power Snatch (2sec pause in catch)
2) Squat Snatch (2sec pause in Squat)
Start with second weight after warm up / only go up in weight after every 2min (power&squat Snatch)
5x5 OHS from floor (32X1)
35min AMRAP:
750/650m row
200m run
20 Burpee Box Jump over (24/20")
100m Farmers Walk (2x22,5/15kg)
activation warm up for the whole group
In 5-7 sets work up to a max weight for (do not fail the last attempt!):
4 incline Bench Press (2'' incline) with 2sec. pause on chest (hold tension!)
3 sets of:
10-6-10+ Ring push ups (10sec. top of ring push up supp. hold + 6 reps with 3sec. ecc., full lockout and ext. rotation at top + ME bottom of push up hold)
rest 30sec.
ME strict ring pull ups (keep hollow position - 3sec. down all the way, 1sec. up)
rest 30sec.
2 sets of:
4 rounds of:
500/450m row @ ~5sec. slower than 2K PR pace
100m recovery run
3min rest between sets
5 sets of: 10-15 band pull apart var.