4 sets
400m medball run
30 doubleunders
20 wallballs (9/6)
10 medball facing Burpees
Rest 1 min
TC 24 min
4 sets of:
5 Front Rack Split Squats / side @RPE 8
Rest 60s
5-7 3-Point DB Rows / side @RPE 9
Rest 60s
6min AMRAP:
3 strict HSPU
6 T2B
9 single arm DB Hang Squat Cleans (22,5/15kg)
In 10min find a heavy weight for:
1 Push Jerk + 1 Split Jerk
- if you fail the same weight twice, go down in weight -
5 sets of:
P. Clean + 3 Front Squats
- do 2-3 ramp up sets and than work at a fairly heavy weight for all 5 sets -
rest 60-90s
5min EMOM:
5 Hang P. Clean & Jerks
4 Sets of:
5 Tempo Squats @3111
30-60 sec Rest
7 3-Point-Row
30-60 sec. Rest
3 Sets of:
30 sec. SA KB Front Rack Hold/Each
10-12 SA KBS/Each
7-9 Half Kneeling SA Press (KB)
30-60 sec. Rest