Every 6 min für 5 sets
20 DB GTOH
8 Burpee o DB
20 DB rev. lunges
8 C2B
200m run (sub 1:00 min)
Scale to finish sub 4:30
24min EMOM
1. 45sec. Echo Bike
2. 4-6 Ring rows + 5-10 push ups + 6-12 air squats
3. 45sec. Row
4. 10-20 single arm DB-Hang C+J (5-10 each side)
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
Squat Clean + Shoulder Press + Push Press + Push Jerk
When the shoulderpress gets the limiting factor keep going on without it!
When the pushpress gets the limiting factor keep going without it!
Build up to a heavy Single DB snatch per side
1 3 Snatch Lift Offs + 2 Hang Power Snatches + 1 Snatch
1 3 Snatch Lift Offs + 2 Hang Power Snatches + 1 Snatch
1 3 Snatch Lift Offs + 2 Hang Power Snatches + 1 Snatch
1 3 Snatch Lift Offs + 2 Hang Power Snatches + 1 Snatch
Snatches are from high hang / hang / tng from floor as unbroken complex
2 Front Squat
2 Front Squat
2 Front Squat
Each FS with 10s eccentric!
Rest 30s between the 2 reps and 2-3min between sets.
RPE 8-10
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
Work with 6-8s eccentric or 3 negatives with 6-8s ecc.
Rest 20s between reps
RPE 8-10
3 Supinated Pull-Up
3 Supinated Pull-Up
3 Supinated Pull-Up
Work with 6-8s eccentric or 3 negatives with 6-8s ecc.
Rest 20s between reps
RPE 8-10
3 sets of
8-16 parallette pushups directly into 16-32 plate strict presses
Rest 60s
8-16 Ringrows directly into 16-32 plate rows
Rest 60s
Buy in:
2:00 Wallsit
Into
Amrap8
10 Burpee on plate
50m walking lunges (no weight) (10m segments)