4min AMRAP
rest 2min
6min AMRAP
rest 2min
8min AMRAP of:
400m run buy in
then
20 KB-SDLHP (24/16kg)
20 target Burpees (6'')
20 T2B
20 single arm KB-Thrusters (24/16kg)
100 DU´s
Every 90sec. for 15min (10 sets)
3-stop Snatch DL (2sec. 1'' off floor, at knee and mid thigh) + 2 Hang Snatch
start @ first weight after empty bar and work up by feel
5 rounds of:
5 DL (125/80kg)
10 Burpee over bar
- 5min cap -
AMRAP 15 Min:
200m - 400m - 600m - (+200m) Row
After each Round: 200m moderate run
(3 Min Rest)
15 Min AMRAP:
4 - 8 - 12 - (+4 cal) Echo Bike
After each round: 200m moderate run
> consistent faster pace on the rower/ bike, easy -moderat on the run
> score: max meter/ Max calories in 15 Min
In 10 min to build up to 80% of
Clean and jerk
3 sets
5 backsquats @ 60%
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):
Test your max reps Ring muscleups (warmup properly)
3 sets of:
8/5/2 er
im Wechsel mit
Box hspu
Ropeclimb
6-8 sets each
15m prowler push
50m farmerswalk