Amrap30
400m run
30 pushups
20 pullups
10 Burpee broadjumps (1-3 floor tiles)
3 sets
10-12 DB benchpress @ RPE 8 all sets (31x1)
Rest 30-60s
10-12 band resisted kb romanian dl @ RPE8
(31x1)
Rest 30-60s
Rotate through for 12 min for max quality (not for time or reps)
2-4 (def) strict hspu
4-6 high catch boxjump to stepdown
6-8 strict pullups
8-10 (heels elevated) bottom pistol switches
5 sets
1 x max vertical leap with walltouch
Rest 45s
Every 90s for 15 sets do
1-3:
3 hang snatch high pulls + 2 Hang muscle snatch + 1 snatch Balance
4-6:
2 Hang power snatch + 2 OHS
7-9:
1 Hang power snatch + 1 OHS
10-12:
1 hang squat snatch + 1 OHS
13-15:
1 Hang squat snatch
3 Sets:
30cal EchoBike
2 min Rest
30cal EchoBike
1:30 min Rest
20cal EchoBike
1min Rest
20cal EchoBike
6 min Rest after each Set
16min AMRAP:
14 Wall Balls (9/6kg)
12 T2B
10 GTOH (35/25kg)
3 Runden
T-Spine Rotations x10/Seite
CrossOvers x10/Seite
Liegend T-Spine-Rotation x10/Seite
3x10 perfect Scap. PushUps in Rings / 3x10 perfect scap. PullUps (ChinUp hold)
Push/Pull abwechselnd
3 Runden:
Half Kneeling Frontal Rotations mit Rotem Band (10 pro Seite)
Bent Over reverse flys (10 pro Seite)
2 Rounds
3-Position Trap Smash 1Min each
3 Position Lat Smash 1 Min each