5 Red Band Stabelisation work
5 One Arm Ring rows
10sec Ring top hold
Turkish Get up
High Box jump
Rope Climb/ Sled pull
20 WB
10 TTB
20 Sit ups
10 Push ups
20 Du`s
10 CTB
20 WB
For Weight
For Weight
7min AMRAP
Target Burpees (6'')
3 Waves of:
3 Clean and Jerks
2 Clean and Jerks
1 Clean and Jerk
(add weight each wave)
4 sets of:
3 controlled clean Pulls @100% (4sec on first pull then explosive second pull)
Rest 30sec
5-8 DB single arm Push Press (heavy)
Rest 30sec
30min of Bike or Row:
1min @ easy pace
1min @ moderate pace
1min @ fast pace
For Weight
For Weight
EMOM for alap (max 20min)
3 P. Clean
3 Front Squats
3 P. Jerk
@ 85/55kg