With Progressions, step by step practice
1-2-3-4-...
Man maker
High Box Jumps
Every 8min for 32min (4 sets):
400m run
10 P. Cleans (52,5/35kg)
12 T2B
10 DB-Thrusters (2x22,5/15kg)
6 Bar MU (scale reps, jumping/banded MU, C2B or pull up var.)
50 DU´s
- scale as needed to finish sub 6min for first set (not all out!) -
3 sets
4 single leg boxjumps or platejumps each leg
6 light single arm ohs each arm
Every2min for 16 min
1 x 3 stop snatch dl (2" off floor / mid patella / hip)
1 Powersnatch
1 ohs (3s in bottom)
4 Heavy alt db snatches
1 lane carry
Row and Bike
3 rounds:
100-200-300-400-500m Row // 90-180-270-360-450m Row
100m run between sets
1min rest between rounds
*2 round = Same system without 500m Row
*3 rounds: Same system without 500 and 400m Row
At least 2min rest then
3rounds:
5-10-15-20-25cal Bike // 4-8-12-16-20cal Bike
100m run between sets
1min rest between rounds
*2round = Same system without 25cal Bike
*3round = Same system without 25 and 20 cal Bike
Lower body stretches