8 sets of:
2min on 1min off
1. row for cal
2. Burpee BJ over (24/20'')
3. Farmers walk (2x32/24kg)
4. 20 DU´s + 8 T2B
- total 23min -
Every 90sec. for 12min ( 8 sets)
Clean + Front Squat + Jerk
start @ 65% and work up in weight
8x 2 banded DL (stand on blue/red band - no TNG)
start @ 60% and work up in weight
10min EMOM
1. 5-10 OHS
2. 5-10 TNG P. Cleans
use one Barbell/Weight for both and choose a number of reps for each movement to challenge your skills
3 sets of:
1x "Durante core" (5-10reps of HR, V-up, Tuck-up, Hollow hold)
8-10 single leg hip Thrustes (each side - 1-2sec. hold at top)
30-60sec. pull apart hold