With a running clock:
@ 0:00
12min AMRAP of:
8 DB-Thrusters (2x22,5/15kg)
12 russ. KBS (32/24kg)
30 DU´s
@ 15:00
3 rounds of:
400m run
12 DB-facing Burpees
16 DB-DL (2x22,5/15kg)
- 11min cap -
10min to practise Butterfly pull ups/C2B
- 5x 8-14 alt. pistols in between -
or
Every 2min for 10min
1. 8-12 Butterfly C2B + 8-14 alt. pistols
- make sure this is not too challenging, it´s NOT a workout! -
Coaches warm up for Jerk
5 sets of:
2 Split Jerks (pause for 2sec. in dip and catch for first rep)
start @ 70% of 1RM and work up in weight
3 sets of:
10 TNG DL @ 65-75% (RPE 7 - 3RIR)
rest 60sec.
6-8 single arm DB-press (each side)
rest 60sec.
1-2 legless Rope climbs
rest 60sec.