Amrap25
50 doubleunders
Then
3 rounds
10 alt. SA DB hang powercleans (22,5/15)
5 burpee broadjumps (1/2/3 floor mats)
4 sets @ RPE 8 all sets (+ ramp up sets)
4 touch and go Deadlifts
Rest 90s-120s between sets
3 sets (heavy)
6-8 controlled Bulgarian splitsquats each side (DBs in hands)
rest 45s between sides
in teams os 3-4 rotate through for 10 min (waterfall style)
4-5 ringdips (sc: 1-2 negatives / low rings feet supported / pushups(elevated))
1-2 legless ropeclimbs (sc: 3-4 rope pullups / 2-3 horizontal ropeclimbs)
5 sets
3 weigthed CMJ jump into 3 CMJ
Rest 60s
Every 90s for 16 sets (build up in small steps!)
4 sets
1 snatch lift off (2s hold)
1 halting snatch deadlift (2s hold in hip)
1 snatch pull
1 Powersnatch
1 OHS
4 sets
4 sets
1 halting snatch deadlift (2s hold in hip)
1 snatch pull
1 Powersnatch
1 OHS
4 sets
1 snatch pull
1 Powersnatch
1 OHS
4 sets
1 Powersnatch
1 OHS
30min AMRAP:
30cal row
30cal echo bike
directly into:
1600m run (scale the run so that you need no longer than 10min)
In teams of 2 for time
1000m row (divide as needed)
100 doublde unders each (at the same time)
800m row
80 boxjump overs(24"/20") (divide as needed)
600m row
60 SA DB Cleans (30/20) ( Divide as needed)
400m row
40 SA DB STOH (divide as needed)
200m row
20 SA DB Devils press (divide as needed)
TC 25 min
10 min work on Chaos presses in sets of 3-5
Between sets do inverted hangs or skin the cats
10 min work on
10 controlled splitsquats each leg (alle zusammen)
Partner palloff press 8-10 slow reps
Plate Tower Intervals
1 plate tower auf die ander seite bekommen aber man muss 10 jumpovers vor jeder plate machen (3-4 gleichzeitig)
focus: hips
fascial release, mobility and strength