06
09
2021
Hang Power Cleans
Hang Power Cleans 5-5-3-3-1-1
05
09
2021
Run DL Ring MU’s Lunges Str. HSPU Snatch Run
Run 800 m 35 Deadlifts (70/45 kg.) 10 Ring Muscle-ups 25 Front-rack Rev. Lunges 10 Strict HSPUs 15 Power Snatches Run 800 m with MB (9/6 kg.)
04
09
2021
Team of three
In a team of three: 15 Over-unders 20 Single-arm DB Front Squats (22.5/15 kg.) 25 Box Jumps (60/50 in.) 30 Russian KB Swings (24/16 kg) * Everyone feeds into the Over-unders one after the other
03
09
2021
8 min AMRAP Power Clean & Jerks
30 Power Cleans (80/55 kg.) 30 Jerks 15 Power Clean + Jerks AMRAP 8 min.
02
09
2021
EMOM Game
Min. 1: 15 Wall Balls (9/6 kg.) Min. 2: 45-sec. Plank Hold Min. 3: 15 DB Slam (15/10 kg.) Min. 4: 45-sec. Supine Plank Hold Min. 5: 15 Back Squats (40/30 kg.) 5 Rounds
01
09
2021
Bike Pull ups Push ups Sit-ups
40/30-cal. Bike Then: 8 Pull-ups 12 Push-ups 16 Anchored Sit-ups 5 Rounds