Strict Pullups:
10-5-10-5reps
60sec rest between sets
then
Strict HSPU
10-5-10-5reps
60sec rest between sets
15 KB Strict press
15 Ring rows
60sec rest between sets
50-40-30-20-10
DU`s
Situps
(6min TC)
Every 2 min for 14 min build up a heavy set of
1 clean pull
1 clean
1 hang clean
10-8-6-4-2
Hang power cleans (60/40)
Handstand pushups
Tc 10 min
Build up Max height boxjump
Every 90s for 5 sets for each part
1. 2 clean lift offs + 1 clean
2. 1 clean lift off + 1 clean
3. 1 clean
Amrap5
5 db hang clean and jerk R
5 L
10 lateral jumps
Coordination ladder
For time: (22min TC)
1000/900m row
30 Burpee Lunges
100 DU`s
1000/ 900m row
20 Burpee lunges
80 DU`s
1000/900m row
10 Burpee Lunges
60 DU`s
Loaded mobility and stretches fullbody