20 sets 30s on // 30s off
1.
ME burpee over KB
2.
10 russ. Kbs (32/24)
ME shuttlesprints
Every 90s for 10 sets do
Snatch high pull from floor (slow first pull)
Power snatch (slow first pull)
Start @ 1st weight after empty bar and build up as long as form is good!
3 rounds for time
12 wallballs (9/6)
10 alt. DB snatches (22,5/15)
8 burpee boxjump overs (24/20)
TC 5 min
In 12' work the weight up for the following complex:
3-pos. Power Snatch (High Hang/Hang/Below the knee)
- No fails! -
7-5-3-3-5-7 FS
- Work with a partner YGIG -
3 sets of:
5-7 Sots press
30"-45" Glute bridges walkouts
8 Side plank rot./side
- rest 1' -
4 sets of:
1:30 @moderate pace
1:00 @fast pace
0:30 @faster pace
3:00 @ easy pace
Rest 2:00
- switch between rower and bike each set -
10min EMOM:
1) x kipping HSPU (focus on speed)
2) x Butterfly Pull Ups/C2B
- if consistent last week add reps -
In 10min work up for:
Snatch high pull from floor (slow 1st pull)
Snatch from floor
- try to make relatively big jumps in the beginning and smaller jumps later on -
Every 90s for 9min (6sets):
1) 3 Front Squats
2) 5-6 Back Squats @same weight
add 3 - 7 %
5min AMRAP:
Strict Ring Dips @tempo 21X1
2-3 Sets:
800m run (moderate)
(1min Rest)
400m run (moderate-fast)
(1:30 min Rest)
200m run (fast)
(2 min Rest Btw Sets)