24min EMOM
1. 15/12cal Bike
2. 30 DU´s + 10 T2B
3. 6-10 DB-Hang Cluster (2x22,5/15kg)
4. rest
Work up in weight over 5-7 Sets
5 Deadlift (BB/2xDB, conv. Stance)
reset for every rep
60-90 sec. Rest
EMOM 12:
1. 7 Ring Rows/ Each
2. 7 Push Ups/Box
3. 7 SA Front Squat/Each
2x 1 Min Each Side:
Palms @ Wall Stretch
Snatch warm up for the whole group
5 sets of:
3 below knee Snatches
@ 75%+ (max 90% - no fail!)
4 sets of:
3 Front Squats @ RPE 9
rest 60sec.
4-6 strict (def.) HSPU (scale with 3-4 neg. or par. HSPU in pike pos.)
rest 1-2min
4 sets of:
8-15 strict pull ups / or accumulate ~ your max number of strict pull ups for every set (if your max is below 10 - use a band if your max number is below 5)
rest 30sec.
15-20 banded pull through
rest 60sec.