5 One Arm Push press + 5 reverse jump lunges (R)(L)
10sec One arm Push up hold in rings (R)(L)
10 band rotations (R)(L)
Kipping HSPU or Freestanding HSPU
8 One Arm DB Push press (R)
8 One arm DB push press (L)
8 Burpees
8 One Arm KB Snatch (R)
8 One Arm KB Snatch (L)
8 Burpees
Find a heavy weight for:
10 alt. reverse lunges (Back rack)
3 sets of:
ME DL @ ~ 70% (only with goog form)
10-20 Double KB-Front squats
rest 2min
5min AMRAP of:
20m single arm Farmers walk (re)
6 strict T2B
20m single arm Farmers walk (li)
15sec. plank
Find 1RM Cluster in 6min
directly into
Find 1RM Power Clean + P. Jerk in 6min
directly into
Find 1RM Squat Clean + S. Jerk in 6min
4 sets of:
3 Clean Pulls (with 4second eccentric) @~100% of today's 1RM
12-16 alt. KB strict Press
12-16 Plank KB pull trough
Rest 60sec
4*2sets:
30sec SR @ -26
30sec SR @ 26-32
30sec SR @ +32
30sec active recovery
1min rest after 2sets
3min rest then
3sets:
400/350m row
30sec rest
40 Du`s
30sec rest
6 sets of:
2 Split Jerks (2sec. pause in dip for first, 2sec. pause in catch for second)
@ 70-75%
5x 5 @ 65% + 4/10kg
rest 1-2min
3 rounds of:
4-6 (wtd.) chin ups
6-10 strict HSPU
10-12 single arm KB row (on bench - each arm)
10-20 (ring) push ups
rest 90sec.
3 sets of:
15 band pull aparts
Y-W-T-hold (je 10-15sec.)
rest 60sec.