Every 3min for 21min (7 sets):
18/14cal row
15 WB (9/6kg)
12 T2B
- scale as needed to finish sub 2min consistently -
12min to work up in weight for:
P. Clean + Below Knee Clean + Front Squat
- only go up if form is good, no fails! -
4 sets of:
3 3-stop Snatch pulls (2sec. pause 1'' off floor, at knee and mid thigh)
- start @ ~90% of 1RM Snatch and work up by feel (use straps if possible) -
3 sets of:
20sec. single arm KB-OH march
into 20sec. single arm KB-FR Squats (each side - go heavy)
10-15sec. star-plank (sideplank on hand with abd. - each side)
4 sets of:
4-6 (4'') incline Bench Press with 3sec. ecc. @ +3-7% from last week
ME Chin ups @31X1 (+5-10kg plate if 10+ reps is possible)
rest 2min
3x 6-10 rom. DL (BB) @ 2111
rest 90sec.
3x 6-10 Split Squats with 3sec. ecc. (BB in back rack)
rest 45sec. after each leg