5min AMRAP of:
15/12cal Echo Bike
20 single arm DB Hang C+J @22,5/15kg
rest 2min
5min AMRAP of:
8 Burpee BJ over (24/20'' - box facing)
12 C2B
rest 2min
5min AMRAP of:
60 DU´s - max 40sec.
30 WB (20/14lbs)
3 Rounds:
200m Run - 45 sec rest
250m Row - 45 sec rest
2 Rounds:
400m Run - 1min rest
450m Row - 1min rest
1 Round:
800m Run - 2 min rest
850m Row - 2 min rest
2 Rounds:
400m Run - 1min rest
450m Row - 1min rest
3 Rounds:
200m Run - 45 sec rest
250m Row - 45 sec rest
T.C. 40min
800m Run & 850m Row: fastest pace
- a pace you can hold for 10min
400m Run & 450m Row: mod./ fast pace
- a pace you can hold for 20min
200m Run & 250m Row: moderate pace
- a pace you can hold for 30min
Every 60s for 4 min (4 sets):
Hang Snatch + below knee Snatch + Snatch (first weight after empty bar up to 75%)
with no additional rest start at 4:00:
Every 20sec. for 3min (9 sets):
1 Snatch @ 75-82,5%
rest 1min
Every 30sec. for 6min (12 sets):
1 Snatch @ 82,5-90%
Try to increase weight from last time.
10min to work on Ring MU
or
5x X Ring MU (go up one rep if you managed to hold your reps for all sets last time, otherwise do the same reps again)
rest 1min
3 sets of:
4-6 Front Squats @ RPE up to 10
rest 2min
- same weight as last time if you were not able to finish all sets with 6 reps. If you managed to do all sets with 6 reps increase the weight by 2,5-5kg and try to hold the 6 reps over all sets, reduce reps as needed to keep good form -
KB Deadlift ladder
5 - 8 reps each weight
16/20/24/28/32
After each set do 8-10 doubleunder attempts
10 min rotation
Ring pullups / negatives / holds
Hollow hold
Sprint variation with lacrosse ball koordination