Tagestraining 11.04.2015

SUFFERING

1. A) AMRAP 5:

Max unbroken Hang Power Cleans, 10 Double Unders or 30 Single Unders if you drop the Barbell. Score: HPCxWeight

1. B) Front Squat 3RM, 1x max reps @80% of 3RM
2. C) For time:

30/20kg dumbbell snatches, 50 reps

15-foot rope climbs, 5 ascents

30/20kg dumbbell snatches, 40 reps

15-foot rope climbs, 4 ascents

30/20kg dumbbell snatches, 30 reps

15-foot rope climbs, 3 ascents

30/20kg dumbbell snatches, 20 reps

15-foot rope climbs, 2 ascents

30/20kg dumbbell snatches, 10 reps

15-foot rope climb, 1 ascent

ADVANCED SUFFERING

1. A) AMRAP 5:

Max unbroken Hang Power Cleans, 10 Double Unders or 30 Single Unders if you drop the Barbell. Score: HPCxWeight

1. B) 30 min to find 1RM Snatch, 1RM Clean & Jerk, 3RM Front Squat
2. C) For time: Run 1 Mile

SKILLS

1. A) Rope Climb Practice (if you can climb a rope do EMOM 10: 1 Rope Climb)
2. B) Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Gewichtheben

Reißen WKÜ