10min AMRAP of:
75 Du´s
50 air squats
25 T2B
rest 10min
10min AMRAP of:
3 pull ups
3 push ups
10 DB-GTOH (2x22,5/15kg)
6 pull ups
6 push ups
10 DB-GTOH
9
9
10
...
15min to work in sets of 1-5 reps.
controlled eccentric and kip up (increase ROM as much as possible)
- scale to slow negatives or wall facing HS-hold for 10-20sec. -
4 rounds of:
8-12 Maltese DB-presses
8-12 (elev. feet) ring rows
12-16 alt. DB-presses
10-15sec. Y-W-T´s
3 rounds of:
3/2/1 Power Snatches (DnG)
(9 sets total)
- start with second weight after empty bar for first set of 3. Goal is to increase weight over the 3 Waves -
5 sets of:
3 Push Jerks (2s pause in catch)
6-8 side plank rotations (+1,25-2,5kg Plate)
Rest 60s
EMOM 15:
1) 3 Tall Snatches
2) 2 High Hang Snatches
3) 1 Hang Snatch
- work up in weight over the course of all 15 sets (light on tall Snatches / moderate on High Hang Snatches and heavy on Hang Snatch)
4 sets of:
2 Snatch Lift Offs
1 Snatch Pull
@~110% of today's heaviest Hang Snatch
6-10 Ahrens Press
Rest 60s
5 sets of:
5 Back Squats with 4 sec. ecc.
rest 1-2 min.
4 sets of:
6-10 seated single arm DB-press (each side)
rest by feel
8-12 Chinese rows (each side)
rest by feel
3 sets of:
10-15 sec. Y-W-T
30m single arm front rack carry (each side)
6-8 single leg rom. DL (each side, DB in contralat. hand, tempo 3111)
In Teams of 2:
8000/7200m row for Time
(32min cap)
- one partner rows other Partner bikes for cal -
(2 scores: one is time for row other is total number of cal on Air Bike / Both Partners are working the whole time -