Amrap4 Dumbell "DT"
12 db deadlifts (2x22,5/15)
9 db HPC
6 db stoh
Rest 2 min
Amrap4
400mrun
ME db facing burpees
Rest 2 min
Amrap4 Dumbell "DT"
12 db deadlifts (2x22,5/15)
9 db HPC
6 db stoh
Rest 2 min
Amrap4
400mrun
ME db facing burpees
12 min to work on
Snatch pull
Below knee power snatch (2s pause in catch)
OHS (2s pause in squat)
-Consistent reps and form-
4 sets
4 clean deadlifts (3s eccentric/ no tng)
6-8 double DB Pushpress (3s eccentric)
6-8 ring body saws
Every 90" for 15' (10 sets)
0:00-6:00
High Hang Muscle Snatch+
Snatch Balance+
2 OHS (31X1)
6:00-10:30
Hang Power Snatch+
Below The Knee Snatch+
OHS
10:30-15:00
Triple Snatch
- Focus on hip contact and active barbell receiving; go heavier for each set but max. 80%1RM -
3 sets of:
8-12 OH/FR Double KB alt. rev. Lunges / side
30 Russian Twists (use plates)
4-6 Glute Bridge Walkouts
- rest 60" -
In Teams of 2:
2 sets of 5 rounds:
40s row/bike
rest 20s
40s bike/row
rest 20s
- rest 4min btw sets -
(Switch between Bike and row with partner after every 40s)
(24min total)
4 sets of:
4 Front Squats with tempo 30X1
- increase weight by 3-7% from last week -
Rest 2min btw sets
5 supersets of:
2-5 strict (def.) HSPU (scale ROM or to negatives)
X-10 strict Pull Ups (1s pause at bottom / if you can do 10 Pull Ups without a problem add weight)
Rest 90-120s
- if you were able to keep same number of reps last week, increase ROM, reps, or weight / goal is still to stay consistent -
4 sets of:
6 Barbell Shrugs
6 Hang Power Cleans
6 TnG Push Press (10s OH hold + 10s eccentric after last rep)
Rest 60s