Practice through the stations in Teams of (2-3)
- Active Lat
- Fast transition
- High Hip
- Banded Bar Muscle Up (seated)
- Banded Bar Muscle Up from Box
EMOM x 8
#1) 8 Planche Press
#2) 12 Banded Lat Pull Down
In 12min work up to a heavy weight for:
P. Clean + Clean
12min EMOM
1. 6-10 TNG P. Cleans @ go as heavy as possible, but you need to be able to do all of your reps unbroken and with good form for all sets!
2. 20-40sec. Burpee over bar @ consistent speed (go rather 20sec. if you have a hard time with the form of your P. Cleans and Burpees make you breathe a lot)
- scale to Hang Power Cleans or to 5-7 single arm KB-cleans on each side if your BB Front rack position is insufficient -
4 sets
3 tng CMJ into 5m sprint dash
5 sets (Build up with good form)
1.1.1 squatcleans
(15s between reps // 90s between sets)
10 sets
10 banded KB swings (moderate weight)
10s rest
Teams of 2
AMRAP30
1)2 sets of (YGIG per exercise):
Row 10/8 cal
Echobike 12/10 cal
then after the 2 sets:
2)400m run together
- consistent pace at the run - person A starts with Part 1) when both have finished the run
- go with a high intensity for the same calories the whole time
GROUP A: 15min
Farmers Walk 10M as heavy as possible
GROUP B: 15min
Technik Sandbag over Shoulder
ADV. as heavy as possible
5 x 15sec @130-150% of 1RM Back Squat
2min rest between
Death by:
Heavy KB-SWINGS (24/32kg)
Start with 4 Reps
- add 2 Reps each minute