10-9-8-....-1
TTB
20 DU`s
8 DB/ KB Strict Press
6-8 One Arm Ring Rows (each arm)
8 Bent over Flys
90sec rest
In 15min work up in weight for:
Bnk Split Jerk + OHS
- keep working up in Jerk if OHS is no longer possible -
12min EMOM
1. 1-2 legless Rope Climbs
2. 4-8 strict (def.) HSPU (scale ROM, 2-3 neg. HSPU or Box HSPU/Push up in pike)
4 sets
5 banded tempo OHS (3331)
3 OH MB slams
Every90s for 14 sets
3 x 5 Snatch balance (light weights)
3 x 3 snatch high pulls (moderate weights)
Little rest
8 x 1 slow pull snatch (light to heavy)
1. 16min Amrap: (6 Athlets at this Station)
ME cal SkiErg
Row 1 = 100m
Row 2 = 200/180m
Row 3 = 300/270m
Row 4 = 400/360m
Row 5 = 500/450m
2min rest
2. 8min Amrap: (3 Athlets at this Station)
ME cal Bike Erg
100m run
Rest
1min rest
3. 8min Amrap: (3 Athlets at this Station)
ME cal Air Bike
100m run
Rest
Shoulder and BWS