4 sets of:
4min on 2min off
1. AMRAP of:
50 DU´s (substitute with SU´s or Jumping Jacks)
12 single arm Thrusters (6 each arm - with DB/KB or shoulder to shoulder backpack)
12 single arm bent over rows (6 each arm - with DB/KB or backpack rows)
2. AMRAP of:
10 alt. DB/KB-Snatches / backpack Snatches
10 V-ups / tuck-ups
10 Burpees
12min EMOM
1. 5-15 kipping HSPU (unbroken set)
2. 50 DU's (max 40s)
3. 5-15 kipping/butterfly Pull-ups or 3-10 strict Pull UPS
4 sets of:
8 unbroken Hang Power Clean and Jerks
rest 60s between sets
- keep the exact rest time! Choose a weight you can keep for all 4 sets and focus on moving as fast and efficient as possible --> no pauses in movement and no changes in weight so choose accordingly -
Rest 2min
Then 1x ME Hang Power Snatches with same weight
- No fail! Keep a fluid tempo and stop as soon you have to rest between a rep -
Option with no Barbell:
4 sets of:
1. 6-10 DB/KB Hang P. Clean and Jerks / side
Rest 60s
- do both sides directly after each other and then rest 60s. One weight for all 4 sets. Focus on speed and efficiency.
Rest 2min
Then 1xME DB/KB Snatches / side
- same weight as before. Rest 60s btw sides -
3 sets of:
6-8 windmills with DB or KB (each side)
6-10 side plank rotations
15-20s RKC Plank
- rest as needed between movements -