8 sets 90s on // 30s off
1.
20 russian kbs (24/16)
10 pullups
ME burpees
2.
20 wallballs (9/6)
ME doubleunders
3 sets (+2 ramp up sets )
4 backsquats @ 21x1 @ RPE 8,5
Rest 60s
8 SA hand supported db rom. DL each side
Rest 90s
3 sets (+2 ramp up sets)
6-8 barbell strict press with 2s ecc. + 2s hold at top @ RPE 8,5
Directly into
6-8 pendlay rows
Rest 90s
7 sets of:
Clean pull (2" pause at knee) +
Hang Clean +
Below the knee Clean
then
3 sets of:
Double Clean
- start with the first weight after empty barbell and work the weight up -
6X3 Snatch balance
- start with a light weight go and heavier if form allows (YGIG) -
500/450m row for Time
Directly into
5000/4500m row for Time
(20min cap)
- one score for 500/450m time and one score for total time of 5000/4500m -
3-4 Sets:
4x 100m run (fast) + 100m Recovery run/walk
(3 min Rest btw Sets)
—> try to reach the same pace over all 100m runs