4 sets of:
5 DL @ tempo 30X1 (TNG) (2RIR)
rest 30-60sec.
4-6 strict (def.) HSPU (scale to 3-4 4sec. neg HSPU or decreased ROM or to Box HSPU in pike or on knees or standing DB-presses for 8-12 reps)
rest 30-60sec.
16min EMOM
1. 6-12 strict pull ups
2. 40sec. of banded leg curls
3. 60sec. of Farmers walk - go as heavy as possible but still try to walk unbroken -
4. rest
Coaches warm up for Clean and Jerk
5 sets of:
3-stop Clean DL (hold 2secc. at 2'' from floor, mid patella and mid thigh) + Hang Clean + below knee Clean + Clean + Jerk
@ 65%+ (max 80%)
In 5-6 sets work up to a max weight for:
2 def. DL (standing on 2'' plate) - no TNG
3 sets of:
6-8 n.GHR (focus on ecc.)
6-8 cross body rev. lunges (Double KB-FR or bearhug Sandbag or D-Ball) - each side
1x Durante Core
1 (heavy) turkish get up with DB (each side)