15min EMOM
1-5: 2 P. Cleans
6-15: 1 P. Clean
- start @ ~40% of max Clean and work up in weight over the 15 sets -
4 rounds of:
10 alt. DB-Snatches (30/20kg)
20 WB (9/6kg)
40 DU´s
- 13min cap -
Coaches warm up for Clean and Jerk
Every 2min for 10min (5 sets):
pause Clean pull (pause for 2sec. at knee) + H.P. Clean + P. Clean + P. Jerk + Split Jerk
@ 65% + (max 80%)
In 5-6 sets work up to a max weight for:
2 1,5 DL
3 sets of:
10-12 Partner Beinbeuger (focus on ecc.)
10-14 walking lunges (Double KB-FR or bearhug Sandbag or D-Ball)
1x "Durante Core"
1 (heavy) turkish get up with DB (each side)