Emom 30
1. 30s ME Shoulder Taps
2. 30s ME Doubleunders
3. 30s ME Ropeclimbs / Horizontal RC
4. 30s ME L-Sit
5. Rest
8 sets of:
P. Clean + Hang Clean
- start at first weight after empty bar and work up by feel but prioritize form! -
8 sets of:
2 Push Jerks
- start at first weight after empty bar and work up by feel but prioritize form! -
3 sets of:
6 sideplank rot. (each side - @up to 7,5kg)
20sec. Hollow hold
For good form
5 Sets
3 Pause snatches With 3sec. (1 Pause @knee 2nd Pause in catch)
90 sec Rest
4 sets
Snatchbalance + 4 overheadsquats
2 min rest
25min EMOM
1. 45sec. Echo Bike for cals
2. 10 DB-Thrusters
3. 30-45sec. single unders, plate running, row (preggo version), C2-bike (preggo version)
4. 10-15 DB-P. Cleans
5. rest
Timecap 30 min
10 - 12 - 14 - 16 - 18 - 20 - 22 - 20 - 18 - 16 - 14 - 12 - 10
Shuttleruns
Cal Echobike
3 rounds of each set:
2min on/1min Off:
1.Kettlebell Swings and plate ground to Overhead:
a) 15 KB-swings
b) 15 Plate ground to Overhead
2. Heavy DB-snatches and DB-slams
a) 6 snatches
b) 10 DB-slams
3. Sandbag over shoulder and bearhug
a) 6 sandbag cleans
b) 20 sec.bearhug
4. Sled Pull and goblet squats
a) 1 sled Pull
b)10 goblet squats