6 sets of:
1:30 on 2:30 off
1. AMRAP of:
8 KB-SDLHP @32/24kg
8 T2B
8 Burpee BJ (24/20'')
2. 30 WB @20/14lbs
ME KB-Snatches @32/24kg
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
8-12 Dumbbell Bent Over Reverse Fly
8-12 Dumbbell Bent Over Reverse Fly
8-12 Dumbbell Bent Over Reverse Fly
rest 1-2min
10min EMOM
1. 45sec. Row for cals
2. 10-15 Goblet Squats
30min EMOM
1. 45sec. Row for cals
2. 10-15 Goblet Squats
3. 30-40sec. Burpee Box get over
4. 20sec. SU´s + 6-10 T2B
5. rest
Every 90s for 8 sets
1 snatch grip lift off below knee
1 snatch grip Deadlift to hip
1 snatch high pull
1 snatch
Build up with great mechanics
3 sets
10 palloff press / side
Rest 30s
50m singlearm farmerswalk each arm
Rest 30s
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and 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
21- 15 - 9 for time (TC 9 min)
Target Burpees (6")
KB hang squat cleans (2x24/16)
200m Run after each round
Every 90s for 6 sets (start with 1st weight after the empty bar and build up with great mechanics
1 high hang snatch
1 hang snatch
1 low hang snatch
Every 90s for 4 sets
1 high hang clean pull
1 hang clean pull
1 low hang clean pull
(Start with highest weight from above and build up with great mechanics)
Amrap9
21 doubleunders (20s cap)
15 V-Ups
3/6/9/12... Frontsquats (52,5/35)
Amrap9
21 doubleunders (20s cap)
15 V-Ups
3/6/9/12... Frontsquats (52,5/35)