6 sets of:
3min on 2min off
1. AMRAP of:
8 T2B
10 single arm DB-Thrusters (22,5/15kg)
30 DU´s
2. 200m run
then AMRAP of:
12 alt. single arm DB-OH rev. lunges (22,5/15kg)
8 Burpees
Every 90sec. for 15min (10 sets):
2 Cleans + 1 Split Jerk
- start @ first weight after empty bar and work up in weight -
3 sets of:
5-8 Push Press (from floor) @ heavy weight but with perfect form!
rest 60sec.
10-16 alt. rev. lunges (from floor) @ RPE 8-9
rest 60sec.
Every 2min for 40min
1) 80s row
2) 80s Echo Bike
3) 80s ski
4)80s C2Bike
- consistent pace each round! Moderat pace!
In 5 min to build up to 75% hang clean and jerk
Then do 5 x 2 cleans + 2 jerks @ 75%+
4 sets
4 backsquats @ RPE 9-10
Rest 2-3 min
Option 1 (Skill Focus):
5 min kipping Ring Muscle-up Skill training: Focus on swing
Then in 10 min work on technique.
Option 2 (Capacity Focus):
30sec. ME Muscle-ups
rest 1min
then
7 sets of:
@40% of ME
rest 15sec (or 30, 45, 60sec. as needed to maintain reps)
3 sets of:
8er
im Wechsel mit
Koordinations leiter + 10s sideplank pro seite
3 sets of
8-10 box hspu
3 sets
3x ME chin over bar Hang
Box jump
7min AMRAP
6 ring rows
6 push ups
9 Air squats
20 SU‘s