AMRAP24
3 lanes walking lunges w. KBS in farmers positon (2x24/16)
50 Vups/tuckups
2 lanes walking lunges with kbs in FR position
40 Burpees
1 lane walking lunges with kbs in OH position (singlearm if mobility is insufficient or FR)
30 strict pullups
(1 Lane = 1x wall to fence)
Every 5min for 30min (6 sets):
400m run
24/18cal Echo Bike
(A starts @0:00, B starts @2:30)
- scale as needed to finish sub 3:45 consistently. Negative splits would be optimal! -
In 10 min find a Heavy weight for:
2 TNG Squat Snatches
Then:
2x 3 TNG Snatches
@75-80% from above
>aim for Good reps!
5 Sets:
6/side @3 sec down
>Start light & work Up!
3 Supersets:
- 8/side SL Rom. DL (with DB)
- 15 prone scapula retractions
(60 sek Rest btw sets)
5 sets of:
P. Clean + Hang Clean
- start at first weight after empty bar and work up to ~80% -
3 sets of:
5 Front Squats @~60%
rest 1-2min
3 sets of:
5 Push Press @60%
rest 30-60s
X BW Chin ups @ RPE 6-7 (max 12)
rest 30-60s