Work up a deficit hspu double and do 5x2
2 sets for times
Amrap2 t2b in big sets
Rest 2 min
Amrap2 t2b in quick singles
Rest 4 min
3 sets
15 banded lat pulldown with pvc
45s gymnastics swimming
5x 5 @ 75% (+)
4 rounds of:
10 FR rev. lunges (60/40kg)
15 T2B
- 7min cap -
3 sets of:
10-12 Partner Beinbeuger - YGIG
je 20m pro Seite KB - FR+FW carry (2x KB) - YGIG
Find max for Clean + Front Squat + Split Jerk
For Time:
10 P. Clean + P. Jerk @80% of today's complex
Directly into 10 Clean + Jerks @90% of today's complex
(15min cap)
3 sets of:
6-10 clean grip bent over row
30sec double KB Front Rack Squat hold
Rest 60sec
2x1000 Meter
- 2 min. rest between sets -
4x500 Meter
- 1 min. rest between sets -
8x250 Meter
- 30 sec. rest between sets -
=> 6000 Meter total
Find max weight for:
P. Clean + P. Jerk + Front Squat + H. Clean + Split Jerk
8min EMOM
5 TNG P. Clean + P. Jerk (@ ~50%)
5x 5 @ 74%
3 rounds of:
15 Thrusters (52,5/35kg)
15 T2B
- 6min cap -
3 sets of:
10x Partner Seitstütz (pro Seite)
10x palloff press (pro Seite)
10x Partner Beinbeuger