Every 5min for 20min (4sets):
15 single arm DB/KB Thruster or 10 Backpack Thruster
30 Mountain Climbers
20 russ. KBS or 10 single arm DB/KB Swings / side
30 Mountain Climbers
15 Push Ups
- goal is to stay below 3:30 for all rounds, so scale accordingly -
In 5 sets work up to heavy set of:
4-6 Front Squats or Bulg. Split Squats (loaded in any position)
- if you feel good try to go heavier than last week, but it's not necessary. Goal is just a heavy set depending on form of the day -
If you don't have the possibility to work up to heavy/challenging top set, then do 3x4-6 reps of one of the 2 exercises with the weight you have available
- you can increase by 1rep, but it's also good to work with the same weight and just try to move faster -
5 sets
3-5 low hang powersnatch
3-5 OHS
3-5 hang PS
3-5 OHS
3-5 high hang PS
3-5 OHS
rest 60s
Pick a weight to go unbroken. Try to stay moving over the complex
3 sets of:
8-14 alt. seated double db/kb strict press
8-14 tempo seesaw rows (2020)
Rest as needed btw exercises