6 sets of:
P. Clean + Hang Clean + Clean
work up in weight (start ~60%)
10min AMRAP of:
10 H.P. Cleans (52,5/35kg)
10 T2B
20 Air Squats
3x 8 @ tempo 3030 ~45% + 5/2,5kg
rest 90sec.
Find a mod./heavy set of 15.
20min EMOM
1. 10 BJ over (24/20'') + 10 HSPU
2. 10 DB-Front squats (2x22,5/15kg) + 5 Burpees
3. 6 TNG P. Snatch @ by feel
4. 5 Burpees + 12 T2B
3 sets of:
10-20sec. L-sit
20m Double KB front rack carry
10 palloff press (pro Seite)
rest 60sec.