A. Bike and row

E5MOM’20
50/40 cal Echo bike

(Rest 3 min)

E5MOM’20
1000/900 m row

A. Explosive Power

10-14 Jahre

Pvc splitjerk

15-18 Jahre

Splitjerk from rack

B. Wholebody Strength-

10-14 Jahre

3 sets
4-6 (Box)squats
Rest

3 sets
6-12 Box HSPU
Rest 45s
8-15 horizontal bar rows
Rest 45s

Core Finisher

15-18 Jahre

3 sets
4-6 Backsquats
Rest

3 sets
6-12 Box HSPU
Rest 45s
8-15 bentover barbell rows
Rest 45s

Core Finisher

A1. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

(each side)

A2. Single Arm Dumbbell Overhead Triceps Extension 3 x 8-15

8-15 Single Arm Dumbbell Overhead Triceps Extension
8-15 Single Arm Dumbbell Overhead Triceps Extension
8-15 Single Arm Dumbbell Overhead Triceps Extension

(each side - seated)
rest ~1min

B. Lower Body MetCon

8min AMRAP of:
10 alt. DB-Box step ups (20'' Box)
12/9cal Echo Bike

A. Intervals

30min EMOM
1. 18/14cal Row
2. 10 Thrusters @50/35kg
3. 30 DU´s + 12 T2B
4. 12 Bar facing Burpees
5. rest

B. Accessories

2 sets of:
8-15 single arm DB-OH Triceps ext. (each)
rest 30sec.
8-15 DB-curls
rest 30sec.

Acc. 100 seated banded leg curls

A. 2 Cleans + 1 Split Jerk 10 Sets

2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk
2 Cleans + 1 Split Jerk

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Hang Power Clean and Jerk 6 x 4-6

4-6 Hang Power Clean and Jerk
4-6 Hang Power Clean and Jerk
4-6 Hang Power Clean and Jerk
4-6 Hang Power Clean and Jerk
4-6 Hang Power Clean and Jerk
4-6 Hang Power Clean and Jerk

work with ~60-70% of heaviest complex

C. 21-15-9 Chest-to-Bar Pull-Ups and Burpees over the Barbell

Chest-to-Bar Pull-Up
Burpee over the Barbell