10min AMRAP of:
10 DB/KB facing Burpees (substitute with lateral Burpees if space is limited)
10 Goblet Squats (use single DB/KB or backpack in bearhug position)
10 alt. DB-Snatches (substitute with 5 KB-Snatches from the hang each arm or with backpack Snatches)
30min EMOM (5 rounds):
1. 30-40 sec. wall sit
2. 20-30 sec. bottom of push-up hold
3. 20 sec. rev. lunges (each leg)
4. 20 sec. SA DB/KB-push press (each arm)
5. 20 sec. marching (each arm)
6. 15 sec. Y-W-T hold (bent over)
10min EMOM:
1) 1-6 Muscle ups or practice one variation for ~30s
2) 5-10m HS-walk or practice variation for ~30s
6 sets of:
1 Clean and Jerk
@ 70%+ (no fail!)
Option with no Barbell:
6 sets of:
2 single leg Box Jumps or Counter Movement Jumps / side (double leg landing)
4 explosive Push Ups
Rest 90-120s
4 sets of:
6-12 pistols (each leg)
rest 30sec.
6-12 strict pull ups
rest 30sec.
- try to increase weight from last week or add a light weight -
3 sets of:
8-12 half kneeling SA DB/KB press (each arm) - increase weight or reps
15s Y-W-T hold each