Movement Prep.
4 Sets of:
5-8 Ring Dips
5-8 Ring Rows
4 Sets of:
2-5 One Arm Push Ups p.A.
4-8 One Arm Ring Row p.A.
60 Push Ups for time (TC 6 min)
4 sets of:
12 single arm DB-Front Squats (6 each arm - heavy!)
8-10 Chinese rows (each arm - with KB)
6-8 seated single arm DB-press (each side - on box)
rest 1-2min
5 rounds of:
12 alt. Box step ups (DB @ 30/20kg - hold anywhere - 24/20'')
10 DB-facing Burpees
- 7min cap -
Work up to heavy weight (no fail!) for:
P. Clean (high catch) + P. Jerk + P. Clean (deep catch) + S. Jerk
Then 4 more sets @heaviest weight
4 sets of:
Clean High Pull + Clean Pull + Clean Pull from Hang
30sec Single arm KB Front Rack Squat Hold
10 tall kneeling Palof Press/side
Rest 90sec
Anaerobic Energy System work:
7 sets of:
15sec bike @~95%
Rest 45sec
15sec row @~95%
Rest 45sec
Aerobic Energy System work:
In Teams of 2:
18min AMRAP:
One Partner rows @easy pace
Other Partner does one round of:
10 Down Ups
200m run
10 Jumping Squats
- low intensity on this one! Consistent pace throughout -
activation warm up for the whole group
In 5-7 sets work up to a max weight for (do not fail the last attempt!):
2 close grip Bench Press with 5sec. ecc.!
3 sets of:
6-10 tempo HSPU @ 2020 (scale to Box HSPU to maintain sufficient ROM and tempo)
rest 30sec.
6-10 tempo Chin ups @ 2020
rest 30sec.
In teams of 2:
20min AMRAP of:
A 400m run (inside)
B Bike while A runs
then switch
- keep consistent pace on Bike and run -
3 sets of:
8-10 tempo ring rows @ 2220