Amrap24
80 SA db pushpress (22,5/15)
60 SA db frontsquats
40 alt. Db snatches
Every min on the min starting at 0:00 do 3-5 Burpees
8 sets of:
90sec. on 90sec. off
1. 15/12cal Echo Bike
15 KB-SDLHP (32/24kg)
ME BJ over (24/20'')
- scale as needed to have a minimum of 20sec. on Bj over -
2. AMRAP of:
30 DU´s
10 Burpees
10 alt. goblet rev. lunges (32/24kg)
- go as hard as possible, but at an repeatable pace! -
Every 90 sec. for 9 Min: (6 Sets)
4 TNG Power Snatch
@2 sec rest in catch
> Start with first Weight After empty BB & work up! Fokus Position & speed!
5 Sets:
1.1.1 @90%+ of 1 RM
(90 sec rest)
> Build up/ every Time new set up
2 Sets:
- 3-trap Raises: 15 with plates
- Banded hamstring Curls: 40
(Rest as needed)
6 sets of:
3 min on, 2 min off
1.
12 DB-thrusters
12 ring rows
max cal C2-bike
2. AMRAP of:
30 sec. Echo bike
30 m farmers walk
12 walking lunges
8 push ups
In 5 min to build up to 75% of 1RM Snatch
Then 6 sets of:
Hang Snatch + Snatch @ 75%+
4 sets
4 Front Squats @ RPE 9-10
Rest 2-3 min
Option 1 (Skill Focus):
5 min kipping Ring Muscle-up Skill training: Focus on transition
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)