AMRAP 8min
200m run
36 DU
8 DB Hang Snatches (2x15/10kg)
2 min Rest
AMRAP 8min
200m run
12 T2B
8 DB PushPress (2x15/10kg)
2min Rest
AMRAP 8min
200 m run
12 PushUps
8 DB Hang Squat Cleans (2x15/10kg)
Before the workout do 6-8 min of skill practice for kipping Hspu (small sets or singles for quality)
- tripod headstand
- start and finish position
- shorter ROM
- floor
Amrap 20
2 strict hspu
4 burpee boxjumps (24/20)
6 Pullups / horizontal bar rows
8 russ. KBS (32/24)
Every 90s for 18 min ( 12 sets)
4 sets
1 hang squatclean
3 FS
1 jerk
4 sets
1 Hang squat clean
2 FS
1 jerk
4 sets
1 hang squat clean
1 FS
1 jerk
Every 2 min for 10 min
5 pause clean pulls from floor
( 1s above knee)
with a running clock:
0:00-18:00:
max cal row*
*E2MOM: 200m run
20:00-38:00
max cal echo bike*
*E4MOM: 400m run
5 sets
Hang Clean + below knee Clean + Clean @ 65-80%
- go every 2min -
All sets go from 90% of your 1RM
3 sets
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 90sec
6-10min EMOM
8-12sec. all out Echo Bike sprint
- adjust time on max power output and only go for more than 6 sets if you can still maintain our output! -
Work on pull overs or skin the cats
For time
For time in teams of 2/3
10 alt. Medball over rack
10 alt. Shuttle sprints
8
8
6
6
4
4
2
2
hip - spine - shoulders: mobility and stretches