With a 25min running clock:
@ 0:00
10min AMRAP of:
5 DB Hang Cluster (2x22,5/15kg)
7 C2B (scale with reps, or to pullups, jumping pu or inverted bar rows)
200m run
@ 15:00
1200m run (800m + 400m)
42 T2B
30 DB Hang Cluster (2x22,5/15kg)
- 10min cap -
scale as needed to have at least 1min of clusters!
Every 2 min for 14 min (7 sets)
1 clean high pull
1 squatclean
1 Frontsquat (2s pause in catch)
1 Splitjerk
Start with 1st weight after emtpy bar and build up but not to fail!
3 sets
10-12 banded goblet splitsquats each side (band pulls front knee inside/controlled tempo)
rest 30s
10-12 hip thruster (15s isometric hold before 1st rep)
rest 30s
6-8 half kneeling kb bottom up presses each
side (1s hold at top)
rest 30s
4 sets
3 OH medball slams
into
5m sprint
rest 60s
5-7 sets
1 snatch from floor
(2s hold 2cm off the floor)
1 high hang snatch
(2s hold in catch)
rest 60-90s
3 sets
8-10 supinated snatch grip bent over barbell rows
into
6-8 tng snatch grip high pulls
rest 90s
3 sets
7 Heels elevated Frontsquats with 5s eccentrics all sets at RPE 8-9
rest 90-120s
3 sets
7 Floorpresses with 5s eccentric all sets at RPE 8-9
rest 90-120s
3 sets
8-12 romanian deadlifts with controlled ecc.
rest 90s
3 sets
ME strict pullups (if you are not sure to make the next rep, finish the set)
rest 90s