3 sets of:
8 Front Squats @ RPE 8-9
rest 60sec.
6-8 DB-Floor Press (1sec. hold in bottom position)
rest 60sec.
8-12 (feet elev.) Ring rows
rest 60sec.
4 rounds of:
15 BJ over (24/20'')
15 DB-DL (2x22,5/15kg)
10 alt. DB-FR rev. lunges
10 DB-STOH
- 9min cap -
Work up in weight for 3 Warm up sets, then do
4 Sets of (with RPE 8):
6 Rom. Deadlift (2xDBs)
20 sec. Wall-Sit
20 sec. Side Plank Each
60-90 sec. Rest
3 Sets of:
10 SA DB Push Press
15 Ring Rows
20 Triceps Extensions
Do exercise as fast as possible
30 sec Rest after each exercise
3x20 sec. Pallof Hold/ Each
Snatch warm up for the whole group
6 sets of:
Hang Snatch + Below knee Snatch
@ 80%+ (max 90% - no fail!)
5 sets of:
4 Front Squats @ RPE 8,5
rest 60sec.
4-6 strict (def.) HSPU (scale with 3-4 neg. or par. HSPU in pike pos.)
rest 1-2min
4 sets of:
30sec. ME strict pull ups
rest 15sec.
30sec. ME DB-Muslce Cleans (pick a weight you can move unbroken for 30sec.)
rest 1:45min