T2B SKILL
- single jump into hollow from box
- single jump into hollow floor
- single T2B from box
- single t2b from floor
- Beat swings with band for rythm
Amrap12
20 doubleunders
15s chin over bar hold
20 doubleunders
15s wallclimb to handstand hold and down
20 doubleunders
15s Hollow hold
3 sets of:
6 Deadlift (no TNG) @1-2RIR
rest 2-3min
3 sets of
5-8 single arm DB-Push Press @31X1 (each side)
rest 60sec.
8-12 bent over BB rows (sup. grip - controlled)
rest 60sec.
3 sets of:
16-24 DB-walking lunges (2xDB´s in hands)
Rest 90sec.
Snatch complex:
12 Sets :
4 Sets
1 Snatchpull; 1 snatch; 1 hangsnatch; overheadsquats
4 Sets:
1 snatchpull; 1 snatch; 1 hangsnatch
4 Sets:
1 snatchpull; 1 snatch
4 Sets
5 snatchpulls @110 % of complex max
4 sets of:
5-10 single arm KB-Press (each side)
rest by feel
6-8 3-point DB-rows (each side)
rest by feel
10min EMOM
1. 30sec. Echo Bike
2. 30sec. Goblet Squats
5min on 3min off for 32 min
1. Amrap
12 cal Echo bike
5 Shuttle runs
2. 400m run
ME cal row