Every 6min for 30min (5 sets):
400m run
9 DB Hang Clusters (2x22,5/15kg)
12 Burpee over DB´s
15 Pull ups
- scale as needed to finish sub 4min for first set -
Coaches warm up for Snatch
5 sets of:
P. Snatch + Hang Snatch + 3 OHS
start @ 65% and work up in weight (maximum 80%)
5 sets of:
4 Front Squats @ RPE 8 (2RIR for every set) with tempo 31X1
rest 60sec.
10-20 strict HSPU (scale ROM (not too much) or to Box HSPU in pike or on knees, or push ups)
rest 60sec.
3-4 giant sets of:
15m Death march (DB´s or KB´s)
6-10 strict leg raises (controlled ecc.)
10-12 incline chest supp. DB rows
10x gymn. breast stroke 10x Y to W 10sec. T-hold