In 5-7 sets work up to a heavy weight for:
8 alt. rev. lunges (Back rack)
3 sets of:
5 tempo Front squats (from floor) @ 32X1
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.
3-4 sets of:
5-8 strict (wtd.) Chin ups
20 band pull aparts
20sec. pallof hold (each side)
rest 60sec.
Coaches warm up for Clean and Jerk
5 sets of:
2 Cleans + 2 Jerks
@ 70%+ (max 85%)
12, 10, 12, 10
@ RPE 9 for all sets (1RIR) ~60-77,5%
rest ~2min
20-15-10 of:
OHS (52,5/35kg)
Bar facing Burpees
T2B
- 11min cap -
3 sets of:
10-12 partner Beinbeuger
10-12 partner Seitstütz (each side)
20 band pull aparts