10 sets of:
90sec. on 90sec. off
1. 200m run
then ME WB (20/14lbs)
2. AMRAP of:
10 alt. DB-Snatches (22,5/15kg)
7 T2B
5 Burpee over DB
6 sets of:
3min on 2min off
1. 30/25cal row
12 DB-P. cleans @2x22,5/15kg
then ME DB-facing Burpees
2. AMRAP of:
6 DB-Thrusters (2x22,5/15kg)
6 Pull ups
6 BJ over (24/20'')
- aim for consistent scores over all sets! -
30min Amrap (In Teams of 2/ YGIG)
1. 24/30cal Echo Bike
2. 30/38 cal Row
3. 400m Run together
In 5 min to build up to 75% of
Clean and jerk
Then do 4 sets @ 75%+
1 powerclean with 2s pause in catch
1 squatclean
1 pushjerk with 2s pause in catch
1 splitjerk
5 sets
2 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:
8/5/2 er
im Wechsel mit
Boxjumps
3 sets of
8-10 box hspu
3 sets
3x ME chin over bar Hang
Handstand Abrollen
8 sets each
15m prowler push
50m farmerswalk