Knee and Ankle Mobility
Run
Echo Bike
Run
Row
Run
15 mins to work up in Complex:
Power Snatch +Snatch balance +2 OHS
EMOM‘12
1)12 Muscle snatches
2)15/12 cal Row
5 sets of:
4min on 2min off
30/22cal Row
10 H. P. Clean and Jerks @40/30kg
10 Bar facing Burpees
10 OHS @40/30kg
ME DU´s in remaining
3 sets of:
8-12 prone PVC bnk press
10-20sec. Y-W-T´s (wtd.)
5-12 ROS GHD sit ups
10-15 DB-Sidebends (each)
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
8-15 Ring Row
8-15 Ring Row
8-15 Ring Row
3 Sets:
8-12 alt. leg lowerings in Hollow position (with band)
8-12 pallof press (each side)
6-8 standing Hamstring Side Bent (20-30'' - each side)
6-8 quadruped long leg abd. (2sec. hold - each side)
EMOM8 (start @ 50% or work up from 2nd weight after empty bar)
1 hang powerclean
EMOM8 (start with the weight of the last Part and go up from there)
2 snatch pulls from floor
21-15-9 For Time
Hand supported Burpee Boxjump over (20")
DB hang Powercleans (2x22,5/2×15)
TC 10 min
Choose a weight where you can do each movement Unbroken seperately.