Every 3 min for 6 min
400 run
Into
Every 3 min for 12 min
10 alt. SA devils press (22,5/15)
15 T2B
20 gobletsquats (22,5/15)
Into
Every 3 min for 6 min
400 run
8 sets (total)
2 min on // 1 min off
1. 25 wallballs
ME doubleunders
2. Amrap
3 pullups
6 pushups
9 russian kbs (32/24)
Every 90 seconds for 12 minutes (8 sets)
3-pos. Snatch
- build up your weight across sets but no fails! / 1) high hang Snatch , 2) hang Snatch, 3) below the knee Snatch -
3X3-4 Pause Clean DL @100%+1RM
- 2 sec. hold off the ground / good form only -
3 sets of:
4-8 Barbell Rollouts (scale ROM)
10 Good mornings
- 30-60 sec. rest -
Air Bike Sprints:
Every 3min for 30min (10 sets):
15/10cal Air Bike
- ALL OUT each interval! -
4 sets of:
4 backsquats with tempo 32X1
- RPE 7,5 for first set then stay at same weight for the next sets -
Rest 2min btw sets
EMOM12
1. 2-5 SHSPU (same height as last week but one rep less)
2. X widegrip strict pullups
4 sets
4 tng clean pulls from floor
4 hang clean pulls
4 pushpresses with 3s eccentric
4 pushjerks with 3s eccentric
4 splitjerks
Rest 60s