Buy in: 25 wall walks
5RFT:
10 DB Devils press (Sync)
20 C2B pull ups (Split)
10 DB Thruster (Sync)
Buy out: 25 wall walks
TC: 30 min
RX weights: 2x22,5/15 kg
Scaled weights: 2x 15/10 kg
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
with controlled eccentric
4-8 Supinated Pull-Up
4-8 Supinated Pull-Up
4-8 Supinated Pull-Up
7min AMRAP of:
3-6-8-12-15....
KB-SDLHP
WB
3 Sets of:
6-8 Ring Body saw
10 pallof press (each)
20sec. Sideplank (each)
For 12-15 min work on strict Ring muscleups
- holds in top and bottom psoition
- falsegrip ringrows + low ring transitions
- Ringdips + False grip Ring pullups
- (Supported) strict RingMuscleups
Emom10
1. 45s Doubelunders
2. 5-8 T2B + 1-2 wallwalks
Row
Row
Row
Row
Row
Row
Row
Row
Row
Row
Max s/m is 25
2 Split Jerk
Build to heavy double
Build to heavy single Push Press
Then 5x5 at 80%
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!
Every 90sec. for 12min (8 sets):
6-10 H.P. Snatches @~55-70% of max complex weight
6-10 Burpee over Bar