In teams of 2:
5 rounds of: (5 rounds each)
20/15cal row
1 round of "C2B cindy"
- YGIG for each part -
then
4 rounds of:
400m run (together)
15 WB (9/6kg)
12 KB-Snatch (6 each side - 24/16kg)
- YGIG per movement except run -
(35min cap)
Coaches warm up for Clean and jerk
Every 60sec. for 5min
0:00-5:00 Hang Clean + 3 Jerks (5 sets)
5:00-10:00 below knee Clean + 2 Split (5 sets)
10:00-15:00 1 Clean and Jerk (5 sets)
start at first weight after empty bar and work up over all 15 sets (maximum 85%)
work up to a heavy weight of 4 reps (RPE 8,5)
then 2-3x 4 @ 95% of H4
12-10-8-6-4-2
Squat Cleans (60/40kg)
- 8 T2B + 30 DU´s after every round -
(10min cap)
3 sets:
30 banded leg curls
8-10 tall kneeling pallof press (each side)