Movement Prep.
Partner Movements (Plank and Steps)
Mountain Climbers
L-Sit/Staddle Pops
Hanging Waves
Pull Ups
Practice Skill for 5-10 min
EMOM x 8 min
5-15 Pull Ups or Excentric Movement (Up to 25 sec.)
Core
L-Sit Variations
V-/Tuck-Ups
Arch Hold (swimming)
Cool Down
10 sets of:
90sec. on 90sec. off
1. AMRAP of:
7 DB-Thrusters (2x22,5/15kg)
7 Pull ups
7 BJ over (24/20'')
2. 15 russ. KBS (32/24kg)
12 Burpees
max cal row
6 Sets of:
Slow Pull Snatch Pull
Below knee Power Snatch (2s paus mid thigh)
Hang Snatch
- all Sets btw 60-70%
Then 10sets of:
Power Snatch + Snatch
@ 70%+ (technique should stay consistent throughout)
4 Sets of:
5 Snatch Deadlifts + Shrug in Top Position (3s ecc.)
5min Amrap:
6 Burpee Box jump over
12/10 cal Row or 10/ 8 cal Bike
3min rest
10min Amrap:
60 DU`s
24/20 cal Row or 20/ 16 cal Bike
3min rest
15min AMRAP:
18 Burpee Box jump over
36/30 cal Row or 30/ 24 cal Bike
180 DU`s
40min EMOM
1. 15/12cal Bike
2. 10 BJ over (24/20'') + 8 alt. DB-Snatches (30/20kg)
3. 10 pull ups + 10 Burpees
4. rest
3-4 sets of:
"Durante core"
rest 60sec.