Three attempts for max distance.
Find max weight in 12min.
4 rounds of:
15 WB (9/6kg)
12 alt. DB snatches (22,5/15kg)
9 T2B
- 9min time cap -
Clean and Jerk warm up for the whole group
Every 2min for 12min (6 sets):
pause Clean (2sec. at knee) and pause Jerk (2sec. in dip) + Clean and Jerk
@ 70%+ (no fail!)
In 5-7 set work up to a max set of:
3 def. DL (2'' - no TNG!)
- RPE 9,5-10 for last set -
3 sets of:
6-8 walking side lunges (half ROM - 2xKB in Front rack position)
rest 30sec. after each leg
- 2 warm up set of 6 reps -
Accumulate 1:00-1:30 in L-sit (as few sets as possible)