4 Sets of:
5-7 Pull Ups @3111
8-10 Wall Angels
Rest 60-90 sec between sets
3 Sets of:
20 m OH-Carry (heavy!)/ Each
12-15 Talk kneeling banded Crunches
15-20 banded scap protraction/Each
8-10 KB Side Bends/ Each
In 5-7 sets work up to a heavy set of:
5 close grip Bench Press with 3sec. ecc.!
- RPE 9,5 for last set -
3 sets of:
10 DB-DL
10 DB-Front squats
10 DB walking lunges (DB´s in hands)
rest 90sec.
- go ahap but stay unbroken for the set -
4 sets of:
5-8 strict (wtd.) chin ups
8 blackburns
10-20sec. L-sit
rest ~1min between sets
5 sets
3 seated boxjumps (high catch)
5 sets
2-3 snatch balance with 2 s pause in catch
Go up in weight but not heavy!
Focus is speed under the bar
10 min to build up a heavy hang snatch single with 2s pause in catch
6 Sets of:
8 Body Rows w. 2" Hold @Bar
20 sec. Side Plank Hold/Each
60 sec. Rest between sets
EMOM 12
1. 8 Sit to Stand (4 Each)
2. 10 Squats (weight in goblet pos.)
3. 12 Banded Glute Bridges
1 Min Pigeon Stretch/ Each
1 Min Lizard Stretch/ Each
AMRAP 40 Min:
In Teams of 2:
1000 m Row (Accumulate)
80 Cal Bike (Accumulate)
60 sync. Walking Lunges
40 Push Ups YGIG
Barbell/KB smashing