With a running clock
@ 0:00
21-15-9 of:
cal row - scale number of cals
strict HSPU (scale reps and/or ROM, Box HSPU or Push up var.)
- 6min cap -
@ 8:00
21-15-9 of:
DB-Thrusters (2x22,5/15kg) - scale weight and/or reps -
C2B - scale reps and or to pull ups, jumping pull ups or ring rows -
- 6min cap -
@16:00
63-45-27 DU´s (use a time cap for each DU´s section:1min, 45sec, 30sec or scale to single unders)
21-15-9 alt. DB-Snatches (22,5/15kg) - scale weight -
- 6min cap -
Build up to a Heavy weight in 10 min:
1 Snatch +
1 below knee Snatch +
1 Hang Snatch
Then:
every 30 sec for 5 Min (10 Sets):
1 Squat Snatch @90-95% of above Last Wright
4 Sets:
5 reps @40X1
(2 min Rest btw sets)
> try to increase weight every set
2 Sets:
- Dbl. KB Single leg Rom. DL iso Hold:
20-25 sek./Seite
- Prone Lat Pull with PVC: 10-15
(60 sek. Rest)
10 sets of: 90 sec on 90 sec off
1. AMRAP of:
6 cal Echo bike
6 DB Hang Snatches (3 each side)
2. AMRAP of:
6 Push ups
9 Ring Rows
12 Air Squats
3 sets of:
Clean + below knee clean + Hang clean @70-80% by feel
then
Every 30sec. for 5min
1 clean @ 80-85%
5 min work on each station with 1 min transition
1. Yoke carry
2. Ropeclimbs
3. Prowler push
4. Fatbar shoulder to overhead from ground