8 Sets:
1 powerclean; 1 hangsquatclean; 2 frontsquats
90 sec. Rest
10 Deadlift
10 Shoulder to Overhead
8 sets of:
2min on 1min off
1. 20cal Row (sub 1:20)
ME WB
2. AMRAP of:
8cal Echo Bike
12 Low Hang DB-Snatches (6 each arm)
8 Box Jump overs
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
2 Front Squat
Build up for a 2RM FS for the day in 6min.
6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat
Use 75-85% of today´s 2RM
8-12 sets of:
1-3 Ring MU
rest 30sec.
or
Ring MU Skill Training
Work up from last week. Do more sets than last week. If you already did 12 sets, go up 1 rep!
5-8 Back Squat
5-8 Back Squat
5-8 Back Squat
work @RPE 8-9
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
Work @ RPE 8-9
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
Work @ RPE 8-9 (use a Box for hand support)
3 sets no rest
15-25 seated banded leg curls (1sec. hold at peak)
15sec. each in Y-W-T (add weight if needed)
20-30sec. Hollow hold