30 Push ups
1min rest then
30 band pull downs
1min rest
30 Jump Squats
1min rest
(12min TC)
YGIG with Partner:
15m Seal walk
15m Reverse Seal walk
1. Trommeln
2. alt. V and W holds
3 sets
4 countermovement jumps
2 weighted boxjumps (2xdbs)
Hang snatch
3-3-2-2-1-1-1-1
Build up a heavy weight
Amrap8
4 burpee boxjumps (24"/20")
8 kb sumo dl highpulls (24/16)
12 doubleunders
5 sets of:
Push Press + Push Jerk + Split Jerk (weak foot) + Split Jerk (strong foot)
Light to moderate weight
Find heavy weight for 2 Front Squats + 1 Split Jerk
4 sets of
5 Thruster (heavy)
10 bent over DB rows (wide)
15sec banded ext. Rotation hold
Rest 90sec
For time
8rounds:
20 Air Squats
100m run
10 Burpees
15/12cal row // 12/9cal Bike
90sec rest between rounds
(35min TC)
5 sets
1 pause power clean
(2s 2cm off floor --> extend --> 2s in catch)
1 jerk dip
1 jerk
All sets 75%+
Press Cluster
5 sets
1.1.1 @ 85%-90%+
4 sets
1.1.1 strict supinated (weighted) pullups
Rest 1 min
6 half kneeling anti rotation press each side (3s descent each rep)
Rest 1 min
1-3 strict muscleups with 5-10s hold in bottom position
Rest 1 min
4 sets
5 blackburns
10 pullaparts
15s pull apart hold