1000 m row
10 cal Echo bike (+10 cal/RD)
-> Split Station as needed
Skill:
-> jumping
-> low Bar Progression
-> high bar Progression
-> accumulate BMU
OR
Adv.: Gymnastics interference
2 min on/2 min off x4
15/12 cal row
20 DB snatches @22,5/15 kg
ME BMU
Accessoires: 3 Sets of:
5 tucked front lever to pull up
10 ring body saw
15 side delt raises
2 rounds in Zone 2 (Nosebreathing if possible)
1. 10 Min Rotate
25/20 cal Row (20-22 SPM)
10 shuttle Runs (20m = 1 rep)
2. 10 Min Rotate
20/15 Cal Bike
100m Run
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
3 sets of:
8-15 seated DB-rot. curls
8-15 Single arm DB-OH Triceps ext. (each)
10-20 lat. raises
20-40sec Split Squat iso hold (each side)
rest by feel
In 12min do:
10 sets of:
Power Clean + Below Knee Clean
start @ first weight after empty bar and work up from there
3 sets of:
4 Snatch Pulls with 3sec. pause just below knee
@ work up from ~70% of 1RM Snatch
10 rounds of:
8 alt. DB-Snatches @22,5/15kg
8 T2B
Sandbag Clean and Press
Landmine Bent Over Rope Row
Ball Slam
AMRAP 2
Sled push
Rest 1
Amrap 2
Axle Bar DL
Rest 1
Amrap 2
SB Squats
Rest 1