Practice Sandbag Clean Technique:
- set up
- deadlift onto knees to chest
- drive from hips onto shoulder
1) Sandbag carry
2) Sled Pull
3) KB Suitcase Carry
4) rest
Skill: strict RMU
On low rings:
—> false grip ring row
—> Support positions
—> feet supported RMU
—> neg RMU
On high rings:
False grip PU
Partner supported RMU
Core Tabata: 20 sec on/10 sec off x15
1. Hollow hold
2. Russian twist
3. Arch hold
4. Tuck ups
5. Rest
1) Ski erg
2) c2bike
3) Shuttle runs
4) rower
EMOM35
1. X Cal Skierg
2. Y Cal C2B
3. Z Shuttleruns (2x7,5m = 1 rep)
4. 45s Doubelunders
5. Rest
Pick a number for each exersise that you can sustain over the whole Workout! Start at 1,2,3 and rotate them so that Doubleunders are the last movement and all Rest together.
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
16min EMOM
1. 45sec. Echo Bike
2. 6-12 DB-Hang Clean and Press
3. 45sec. alt. Box step ups
4. 5-10 Ring Rows + 5-10 Push ups
With a 40min running clock:
Run at a low to moderate intensity pace
- every 800m Row 30/25cal or Bike 25/20cal -