6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift
With controlled eccentric
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
3,6,9,12,15…
DB Front Squats
- 10 Ring Rows every round -
3 Sets
10 Hip Lifts
20 m suitcase carry each
6-10 banded chops (each side)
5 sets of:
90sec. on 60sec. off
60 DU´s - 40sec. cap
7 Ring MU
ME Target Burpees in remaining time
Power Snatch
Power Snatch
Power Snatch
Power Snatch
Power Snatch
Work with DNG reps @60-70% of 1RM. Shoot for more than 6 reps.
Echo Bike
Wall Ball Shots
Toes to Bar
Pick an individual number of reps for each movement that you can sustain for all six rounds. AIm for unbroken sets as long as possible!
Buy in 1 mile run
(Rest 3 mins)
4x for time:
500m sprint row
1 min recovery row
(Rest 3 mins)
Buy out 1 mile run
TC:40 min
Frontsquats + 3 point rows
Amrap8 as YGIG
2 wallwalks
4 boxjumps
6 tuckups
Then
Amrap3 plank variations
Every 90s for 8 sets
1 clean pull
1 hang clean
1 Pushjerk
Amrap5
2 hang PC + 1 each round
2 Pushjerks + 1 each round
4 lateral burpees over bar
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
1 1 Snatch Lift Off + 1 Snatch Grip Deadlift + 2 Hang Snatches
Build up with good form or work on technique!
Every 3 min for 12 min (4 sets)
6-8 hang power snatches
3-4 lateral burpees over bar
6-8 hang power snatches
3-4 lateral burpees over bar
Cap at 2:00 to have at least 1 min rest