3 sets of:
16 DB-walking lunges @ RPE 8-9
rest 2min
4 sets of:
5 strict press (TNG) @ RPE 9
rest 2min
3 sets of:
6-8 Bent over BB-rows (with strict form!)
rest 30sec.
10-20 cyclist goblet squats @ 3110 (shoot for ~20reps in the first set)
rest 60sec.
AMRAP 30: (Teams of 2)
300/250m Row
200m Run
20/15 cal Bike
>YGIG per movement
>consistent pace on Ergs/Run/ Bike
5 sets of:
Snatch + below knee Snatch + Hang Snatch @70-85% by feel
then
Every 30sec. for 5min
1 Snatch @ 85-92,5%
3x3 Front Squats @ RPE 8-9 (increase intensity over sets)
rest ~2min
In teams of 2
8min AMRAP of:
7,5m HS-walk (8 mats) - scale with 3 HS-walk attempts or 10 alt. wall-facing shoulder taps
3 Bar MU - scale reps (2 or 1) or to banded/jumping Bar MU
- go as YGIG per movement -
10 min work on barbell Reverse lunges
10 min work on
Chin over ring hold while swinging
Ring pushups (holds)
Rowing intervals gegeneinander
Rowling zum abschluss