0.00-5.00
For time
21-15-9
Pushups
SA DB hang powercleans (30/20)
7.00-12.00
15-12-9
T2B
SA DB GTOH
14.00-19.00
9-6-3
Bar muscleups/c2b/Kipping/strict/bar rows
SA DB devils press
Go really hard in each separate wod!
Swing
Transition
1. 3-5 Jumping Muscle Up
2. 20-30s Chin over ring hold
3. 20-30s Bottom of Ring dip
4. 20-30s Top of Ring dip
3 Rounds:
8-10 Ringrows
20-30s Hollow hold
20-30s Arch hold
6 sets of:
H. Clean + Clean
@ 65%+ (or 3rd weight after empty bar)
- keep working up in weight if form is good, no fail! -
4sets of:
3-stop Snatch DL (2sec. pause 1'' off floor, at knee and mid thigh)
+ pause Snatch pull (2sec. pause just below knee)
+ 2 Hang Snatch pulls
- start @ ~90% of 1RM Snatch and work up by feel (use straps if possible) -
3 sets of:
8-10 strict muscle snatch
6-10 strict knee raises (reach for knee to ellbow - controlled tempo)
12 min to work on:
Segmented Snatch Deadlift (2“ off floor / knee / mid thigh / hip)
High Hang Snatch
Snatch Balance
OHS (2s Pause in Bottom)
In 6 sets build to a heavy weight for:
3 Power Snatches (DnG)
E3.5MOM for 14 Min (4 Sets)
6-8 Front Squats (Scale to DBs/KBs if you need to)
DB Push Press (2xDBs)
- Rest after finishing both exercise -
Bike Intervals
8 Sets (12 Min) of:
30 sec Fast into 60 sec. Slow
In Teams of 2:
20 rounds YGIG (10 each) of:
250m run
15/11cal Air Bike
(40min cap)
32min AMRAP of:
1min top of ring dip supp. hold (acc.)
1min chin over bar hold (acc.)
10x 15m Farmers walk (~2x 30/22,5kg)
1min bottom of ring dip supp. hold (acc.)
1min Hollow hold (acc.)
10x 15m single arm OH-carry (~32/24kg - divide equal between arms)
- every 4min starting @0:00 400m run or 500/450m row (1. run 2. row 3. run 4. row....) -