3-5 Pull-Up
3-5 Pull-Up
3-5 Pull-Up
8-12 Bar Dip
8-12 Bar Dip
8-12 Bar Dip
2min on/1min off x4
10m DB Walk. Lunges (Heavy)
10 Air Squats
Max Cal Echo Bike
8 sets of:
3:00 on 2:00 off
1. 200m run (synchro)
6 DB Devils Press @30/20kg (YGIG)
2. AMRAP of: (YGIG per round)
6 Burpee Boxjump
8 alt. DB-Snatches @30/20kg
10 Pull ups
5-8 Back Squat
5-8 Back Squat
5-8 Back Squat
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
directly into
15 Band Pull Apart
15 Band Pull Apart
15 Band Pull Apart
3 Sets
6-10 SL Hamstring bridge with 2sec. hold
8-12 OH-DB Triceps ext.
10-15 lateral raises
5 sets
1.1.1.1.1 Snatch (10s between reps)
Rest 90s
Build up with great mechanics
3 sets
6-8 TNG hang snatch high pulls
Rest 60s
6-8 KB Single arm sotts press /side
Rest 60s
1 Clean Pull + Clean + Push Jerk
1 Clean Pull + Clean + Push Jerk
1 Clean Pull + Clean + Push Jerk
1 Clean Pull + Clean + Push Jerk
8 Back Squat
8 Back Squat
8 Back Squat
Work with a weight that is heavy but you can manage with just one big Inhale between reps.
2-10 Muscle-Up
2-10 Muscle-Up
2-10 Muscle-Up
Amrap9
6/4 Cal echo Bike
5 Burpee Boxjumpovers (24/20)
6/4 Cal echo Bike
10 wallballs (20/14)
6/4 Cal echo Bike
10 pullups + 5 c2b (scale to 8 + 4)
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
Work at RPE 8-9 for all sets
12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift
12-16 Dumbbell Romanian Deadlift
@RPE 8-9 for all sets
12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row
12-16 Chest Supported Incline Dumbbell Row
@RPE 8-9 for all sets
For time
45 Airsquats
30 Jumping Airsquats
15 A-Jumps (6")
TC 6 min