6 sets of:
3min on 2min off
50 DU´s/SU´s - sub with jumping jacks
12 single arm hang power cleans
20 alt. step ups
12 single arm push presses
ME Mountain Climbers
- scale down reps as needed to have a minimum of 30sec. MC in the first round -
Snatch: 6 sets of:
Snatch High Pull + below knee Power Snatch + OHS (2s pause in squat)
- start @60% and work up by feel (max 80%). Focus on speed and Positions -
Clean and Jerk: 5sets of:
Power Clean + Hang Clean + Front Squat + Split jerk
Start @60% and work up by feel (max 80%)
Alternative without Barbell:
8 sets of:
10 explosive KB Swings
rest 30s
3 broad Jumps
rest 30s
3 reactive Plyo Push Ups
rest 60-90s
3 sets of:
6-10 Bulg. Split squats (each side) - heavy but perfect form
- load of choice; increase reps and as soon as you can do 10reps increase load -
rest 2-3 min
3 sets:
6-10 Strict Press or Floor Press (now stick to the variation you used last week)
- increase reps or weight as soon as you can do 10reps
rest 2-3 min
3 sets of:
5-10 Chin Ups @tempo 31X1
(Or 8-15 inverted or ring rows @31X1 or 8-12 supinated grip barbell/DB/Kb bent over rows @31X1)
rest by feel
30s Single arm DB/KB OH Marching / side
Rest by feel