Practice HSPU and TTB:
HSPU
TTB
4 Strict Chin ups
20 weighted Russian twists
With a running clock:
@ 0:00
5 rounds of:
15/12 cal row
12 DB-STOH (2x22,5/15kg)
- 7min cap -
@ 10:00
5 rounds of:
12 C2B
12 alt. goblet rev. lunges (32/24kg)
- 7min cap -
@ 20:00
3 rounds of:
400m run
15 target Burpees (6'')
- 10min cap -
3 sets (light)
5 DB tall jerks
5 db split press
5 db splitjerks
16 min to build up
1 strictpress
1 pushpress
1 splitjerk
If SP gets to heavy skip it
If PP gets to heavy skip it
With ~60 - 70%+ of jerk do
3 sets
10 tng clean high pulls
Rest 90s
3rounds:
In Teams of 2: Follow your Partner
30sec fast pace
30sec medium pace
30sec easy pace
90sec DU`s/ or Burpees/ or Run
30sec fast pace
30sec medium pace
30sec easy pace
60sec DU`s/ or Burpees/ or Run
30sec fast pace
30sec medium pace
30sec easy pace
30sec DU`s/ or Burpees/ or Run
3min rest between sets
Mobility