Row
Run
Echo Bike
Rest
8 Sets
Snatchpull; powersnatch; hangsnatch
90 sec. Rest
10 Hang Snatch
Overhead Squat
800 m run-each
40 Hang snatches (25/ 40 kg)-split
42/50 cal Echo Bike - each
60 OHS -split
100 Double unders -each
80 Back squats -split
—> if not proficient with BB use DB
For 12-15 min work on strict Ring Muscleups
- falsegrip ringrows
- low ring transitions
- top and bottom holds
- falsegrip ring pullups and Ringdips
- Partner supported Strict RMU
Amrap3*
ME HR pushups
*EMOM do 8-12 tuckups
Rest 1 min
Amrap3*
ME strict pullups
*EMOM do 3-5 Burpees
Rest 1 mit
Amrap3*
ME Doubleunders
*EMOM do 15 airsquats
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
2" def. - standing on a plate
rest ~30-60sec. btw legs
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
controlled eccentric
12min AMRAP of:
8 single arm DB-Snatches (right arm)
8 single arm DB-Front Squats (right arm)
10cal Row
8 single arm DB-Snatches (left arm)
8 single arm DB-Front Squats (left arm)
10 Ring Rows
3-5 Back Squat
3-5 Back Squat
3-5 Back Squat
Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 20-30 prone banded leg curls (work to your max or very close to it)
3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press
Work at ~RPE8-9 for all sets.
In your rest btw sets (also after the last set) do 15-20 banded Facepulls with 1sec. hold at peak
5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift
5-8 Dumbbell Single Leg Deadlift
Work at ~RPE8-9 for all sets. Rest 1min btw legs.
In your rest btw sets (also after the last set) do 10-20 banded Triceps push downs @20X1 (work to your max or very close to it)