1 Clean and Jerk
Find 1RM Clean and Jerk in 10 min
1 Push Press
Find 1RM Push Press in 10 min
Barbell Thruster
Pull-Up
With a running clock:
@ 0:00
3 rounds of:
60 DU´s
15 T2B
15 DB-Thrusters @2x22,5/15kg
- 7min cap -
@ 12:00
5 rounds of:
200m run
10 DB-Snatches @2x22,5/15kg
- 8min cap -
12/10/8/6/8/10/12 Gobletsquats
After each set do 1 lane inchworm walks
Rest 60-90s
In 2 big teams (3-5)
Amrap12
10m KB carry (kongaline)
When all are done
6 synchro Burpees
10m KB carry (Kongaline)
6 synchro burpees
3 km row (switch every 2 min)
8 km bike (5 miles)(switch every 2 min)
3 km run (switch every 200 m)
Time Cap:45 min
12min to work on your kipping/butterfly pull up/C2B:
1. If you not yet have a strict pull up:
- work on kipping movement (beat swing with full body tension)
- work on neg. pull ups (2-3 reps with 5-10sec. ecc.) and/or inverted bar row (sets of 5-10 reps)
2. If you DO have a strict pull up:
- Beat swing with focus on Fullbody tension
- Beat swing into hip/leg drive
- Half reps
- Full ROM
3. If you have kipping Pull ups:
- work on bigger ROM --> C2B pull ups
- work on movement efficiency (total body tension etc...)
or
work on Butterfly Pullups:
- small into bigger shoulder circles
- top down set up for stronger athletes
24 Single Arm Kettlebell Clean and Jerk
48 Air Squat
96 Double-Under