Tagestraining 27.06.2015

SUFFERING

15 min to find Front Squat 3RM & 10RM

For time: 50/35 Strict Pull Ups (after 10/7 reps row 250/200m)

For time: 21-18-15-12-9-6-3 of:
Hang Power Cean 35/25kg
Push Press 35/25kg

ADVANCED SUFFERING
A) Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols

Rest exactly 4 minutes, and then . . .
B) Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (85/60kg)
8/6 Strict Handstand Push-Ups

Rest exactly 4 minutes, and then . . .
C) Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (125/85kg)
10 Burpees Over the Barbell
50 Double-Unders

Rest exactly 4 minutes, and then. . .
D) Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (60/40kg)
8 Ring Dips

Rest exactly 4 minutes, and then. . .
E) Complete as many rounds and reps as possible in 6 minutes of:

10m HS walk

20sec L-Sit hold

SKILLS

1. A) EMOM 8, alternating
   Odd: Ring row – in a 40 second window, 8 – 10 reps @ Tempo 2020, rest remaining 20 seconds before next minute
   Even: Push up – in a 40 second window, 8 – 10 reps @ Tempo 2020, rest remaining 20 seconds before next minute
2. B) Rope Climb Technique
3. C) AMRAP 15: 1 Rope Climb – 10 Hollow Rocks – 20 Jumping Lunges

GEWICHTHEBEN

– Reißen WKÜ