TTB practice
Or
12min Amrap:
20m KB FR carry
7 Burpees
20m DB carry in Farmers position
7 TTB
10 alt. DB Bench Press (One Arm stays at bottom position)
12 alt. DB Bent over rows (One Arm stays at top position)
60sec rest
1. Band pull downs
2. DB Z-Press
Work up to a heavy weight for:
3 DL (no TNG)
9min AMRAP of:
12 alt. Pistols
9 DB P. Cleans (2x22,5/15kg)
6 BJ over (30/24'')
3 sets of:
6x Ring Body saw
Sideplank leg rot. (5 in each direction - each side)
Find heavy weight for 3 Snatches
Then go down to 80%
and find heavy weight for 2 Snatches
Then go down to 80%
And find heavy weight for 1 Snatch
6x3 Overhead Squat
Work up to heavy weight in course of 6 sets
Every 2min until 10min
1min Bike or row + 8 Box jumps
@10min
Every 3min until 19min
2min Bike or Row + 7 Burpee Box jump over
@19min
Every 4min until 31min
3min Bike or Row + 6 weighted Burpee box step overs
6 sets of:
P. Clean + 2 Split Jerks @80-85%
3x 3,2,1 waves
Go by feel. start @~75-80%
6, 4, 2, 4, 6
Go as heavy as possible for each set.
3x ME strict HSPU (goal is minimum 15 for first set)
rest 90sec.
3 sets of:
10-12 Ring rows
Pull apart var.
rest 60sec.