Workout Of The Day

1 P. Snatch
+1 H. P. Snatch
+1 H. Sq. Snatch

50 DU
15 WBS
8 Pull ups

TC: 12

1-2 min Hang
1-2 min Couch Stretch
1-2 min Calf Stretch

5 RDL

into

E2MOM 6

8-12 HS Curls (im Rack)

16/20 cal Erg
20 KBS (W: unbroken)
20 Sit ups

1-2 min Paket
1-2 min Banded HS Stretch
1-2 min Cobra

I) 6-8 Chin ups
II) 8-10 DDB Incline Bench Press

into

E2MOM 12

I) 16-20 alt. Gorilla Rows
II) 10-15 Ring Push ups

21*15*9*

Burpee Pull ups
*=200m Run

TC: 8

1-2 min Banded Lat Stretch
1-2 min Pec Stretch
1-2 min Banded Shoulder Stretch

I) 12-16 alt DKB Sots Press
II) 30-40 sec hollow hold

4 – 8 – 12 – 16 – 20
20 – 16 – 12 – 8 – 4

T2B
DL (W: 20+)

TC: 11

1-2 min Pigeon
1-2 min Cobra
1-2 min Calf Stretch

5 FSQ

into

E2MOM 6

10 BSQ

AMRAP 16

500m Run
50 Goblet SQ
20 BBJO

1-2 min Frog
1-2 min Couch Stretch
1-2 min Table Pose

ME Pull ups
1:30 Rest

3 DDB Press + 3 DDB Push Press + 3 DDB Push Jerks

I) 12/8/4 Pull ups/C2B/MU into ME Sit ups
II) ME MC
III) 16 DB Snatches

1-2 min sup Hang
1-2 min Banded Shoulder Stretch
1-2 min Armpendel