5 sets of:
3 pos. Clean (floor, below knee, hang) + Jerk
@ ~ 80%
8min AMRAP of:
3 H.P. Clean and Jerk (52,5/35kg)
20 air squats
6 H.P. Clean and Jerk (52,5/35kg)
20 air squats
9
20
...
5x 3 (add weight from last week - 1-5kg by feel)
rest 1-2min
Find max weight of 5 reps. (add weight from last week).
2 rounds of:
3min on 2min off
1. AMRAP of:
2 MU
4 HSPU
8 KBS (32/24kg)
2. AMRAP of:
12 DL (70/47,5kg)
9 H.P. Cleans
6 STOH
3-4 sets of:
10-20sec. L-sit
10-12x Partner Seitstütz (pro Seite)
30m Double KB-FR carry
rest 60sec.