6 sets of:
3min on 2min off
1. AMRAP of:
12 WB (9/6kg)
12 T2B
12 BJ over (24/20'')
2. AMRAP of:
15/12cal row
12 alt. DB-Snatches (22,5/15kg)
9 DB-facing Burpees
Clean and jerk warm up for the whole group
5 sets of:
below knee clean + Split Jerk + Clean + Split Jerk
@ 70%+ (no fail!)
In 5-7 sets work up to a max set of:
2 1,5er DL (no TNG!)
--> RPE 9,5-10
3 sets of:
8-12 1,5er Bulg. Split squats (1sec. hold in bottom and mid range on half rep - DB in contralateral side)
rest 45sec. between legs
- 2 warm up/ramp ups sets of 5 reps -
3-4 sets of:
5-10 Hollow rocks
5-10 pike leg lifts
5-10 Hollow rocks
5-10sec. pike leg lift hold
rest 60sec.