5 rounds for time
400m run
15 T2B
10 heavy DB PC (30/22,5) (5 each side)
Timecap 18 min
6 sets of:
3 P. Cleans
- start @~65% of 1RM or 3rd weight after empty bar and work up by feel -
8 sets of:
Bnk P. Press + bnk P. Jerk + bnk Split Jerk with 2sec. hold in catch
@ first weight after empty bar+
- 10 Hollow rocks + 10sec. Copenhagen plank (each side) after every set -
10min to practice Ring and Bar MU
- you can choose one Variation depending on strengths and weaknesses or work on both -
(Max 40 Muscle Ups total)
5 sets of:
Push Jerk (2s pause in catch)
Split Jerk (2s pause in catch)
Split Jerk
- @70%+ of max Jerk -
5 sets of:
2 OHS
start @90% of 1RM Snatch and work up by feel
Rest 1-2min
3 Sets of:
12-16 Bent over alt. DB Rows
8-12 plate leg curls
No rest