4 sets of:
4min run @ fast pace
4min walking rest
- the fast pace should be tough to hold for the 4min and not be repeatable in the next sets, but the drop off should be slightly! Try to maintain your achieved distance as good as possible. -
36min EMOM
1. 6-10 single arm hang clusters
2. 40s marching (20s each arm)
3. 10-20 skippings + 10 alt. snatches
4. 15-20 sec. split squat hold (each)
5. 20-30 sec. bottom of push up hold
6. rest
Every 2min for 12min (6 sets):
Clean Pull + below knee Power Clean + Hang Clean + 2 Split Jerks
start @50% of 1RM and work up by feel
Alternative with DB/KB:
2 High Pulls + 2 Power Cleans + 2 Hang Squat Cleans + 2 Split Jerks
Go every 2min and do one side first, then switch to the other, then rest until 2min is over. Work as heav as form allows
3 sets (heavy but not max)
10-15 Backsquats with 3s ecc.
or
20-30 gobletsquats with 3s ecc.
rest 1-2 min
10-15 knee supported 3-point rows each side
rest 2-3 min
- add a little bit more weight or 1-2 reps -
3 sets of:
20s single arm KB/DB FR March / side
8-15 Hollow Rocks (perfect form)
15-30s Copenhagen Plank / side