Work up to a heavy single Clean (H1)
then
Every 30sec. for 5min (10sets)
1 Clean @ 90% of H1
9min AMRAP of:
8 H.P. Cleans (52,5/35kg)
16 WB (9/6kg)
32 DU´s
Every 20sec. for 2min (6 sets)
1 Snatch @ ~75%
rest 1min
Every 20sec. for 2min (6 sets)
1 Snatch @ ~80%
rest 1min
Every 30sec. for 2min (4 sets)
1 Snatch @ ~85%
rest 1min
Every 30sec. for 2min (4 sets)
1 Snatch @ ~90%
rest 1min
Every 30sec. for 2min (4 sets)
1 Snatch @ 90%+ (by feel)
Work up to a heavy weight for:
5 Back Squats (5-7sets)
then 1x ME @ ~85% of H5 (no more than 12)
8min AMRAP of:
8 Thrusters (42,5/30kg)
8 T2B
32 DU´s
Akkumuliere im Wechsel:
20-30 strict leg raises (kontrolliert!)
100 banded leg curls