Every 5min for 30min (6 sets):
420m run (start at the end of the hall/outdoor area)
10 DB-P. cleans (2x22,5/15kg)
15 WB (9/6kg)
10 T2B
- scale as needed to finish consistent sub 4:00 -
10 sets of:
pause P. Jerk (2sec. pause in catch) + Split Jerk
- start @ first weight after empty bar and work up in weight (only if form is good) to a heavy set (no fail!) -
4 sets of:
3 OHS @ 31X1
- work at a heavy weight across all sets (Snatch grip) -
scale to Front squat if OH position is not appropriate.
3 sets of:
12-16 alt. double KB-FR rev. lunges (heavy)
6-8 side plank rot. (each side @1,25-2,5kg)
15-30sec. hollow hold
rest 60sec.