Amrap 15:
50 Doubleunders
20 toes to bar
20 alt. DB snaches (25kg, 20kg)
- 5min rest -
Amrap 15:
200m run
20 pushups
20 gobletsquats (25kg,20kg)
3 sets
5 CMJ with 2s hold in catch
Rest 30s
5 sets
1.1.1 Snatch (Power or Squat)
Rest 10s between reps and 90s between sets
3 sets
5 snatch pulls @ 100%-110% of above
(New setup after each rep)
(Focus on the shrugg / no active elbows)
Rest 90s
3 sets (orange band!)
8-12 banded strictpress
6-10 banded dislocates
4-8 banded ohs with 2s pause)
Rest 30s
Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)
1 jerk dip squat with 2s hold
1 pushjerk with 2s hold
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 40%
5 @ 50%
5 @ 60% (1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 (weighted) Ringdips
rest 60s
6-10 (weighted) Ring pullups
rest 60s
Increase reps first and then weight
In teams of 2 as YGIG per round
6 total sets
300/250m row
10 burpees over rower
TC 10 min