6 sets of 3min on / 2min off:
A) AMRAP of:
21 Russ. KBS Swings (24/16kg)
15 WB (9/6kg)
9 C2B (scale to Pull Ups/strict (banded) less reps!/inverted rows)
B) 400m run
In remaining time max reps Burpees
30min Row or Bike @ consistent pace
every 3min starting at 0:00 do:
1. 20sec. (single leg) glute bridge hold (each side) + 30sec. plank
2. 20sec. split squat hold (each side) + 20sec. HS-hold
Every 2 min for 12 Min:
1 High Hang Clean + 1 Hang Clean + 1 Below knee Hang Clean
*start @first Weight after empty Barbell and work Up to a moderate load (RPE7)
*position work/ on fails!
4 Sets:
1.1.1 @80-95% of 1 RM clean
*every Time: new Set up!
*build Up over sets
2 Sets:
6-10/side Single Leg Barbell hip Thrust
15-20/ side sideplank Banded row
5 sets of:
3-stop Snatch DL (2sec. pause at 1'' of floor, at knee and mid thigh) + H.P. Snatch (2sec. pause in catch) + High Hang Snatch + pause OHS (2sec. pause in bottom pos.)
- start at first weight after empty bar and work up by feel. Stay away from fails! -
3x 12 @ RPE 6-7 for each set
- adjust weight as needed to stay within 6-7 RPE! -
rest 2-3min
3x 12 (TNG) @ RPE 6-7 for each set
- adjust weight as needed to stay within 6-7 RPE! -
rest 2-3min
2x 6-10 single arm ring rows (each side)
rest 90sec.
- work on quality of movement--> scapulohumeral rhythm RPE 8 -