For Time:
40 single arm DB STOH (22,5/15kg)
30 T2B
20 single arm DB Cleans
10 single arm Devil's Press
800m run
10 single arm Devil's Press
20 single arm DB Cleans
30 T2B
40 single arm DB STOH
(18min cap)
12min to work up in weight for:
3-stop Snatch DL (2sec. pause 1'' off floor, at knee and mid thigh) + 2 Hang P. Snatch (2sec. pause in catch) + OHS @ 31X1
- work heavy if form is good, but stay away from fails! -
3 sets of:
5 Snatch grip rom. DL with 3sec. ecc. + 5 Hang Snatch high pulls
rest 1-2min
3 sets of:
20m single arm KB-OH carry (each arm)
10-15 banded lat pull downs
6-10 skater squats (each side)
- no rest, go from one exercise to the other but don´t rush it -
8 sets of:
P. Clean + Hang Clean + Split Jerk
- start with first weight after empty bar and work up by feel -
4 sets of:
3 Clean Pulls @110-120% of today's heaviest complex weight
rest 90s
4 sets of:
6 Push Press with 2s pause in lockout and middle position on eccentric @RPE8 each set
rest ~90s
5 sets of:
pause P. Snatch (2sec. at knee and in catch) + Hang Snatch (2sec. pause in bottom) + below knee Snatch
- start at first weight after empty bar and work up by feel. Stay away from fails! -
3x 8 @ RPE 8-9 for each set
- adjust weight as needed to stay within 8-9 RPE! -
rest 2-3min
3x 8 (TNG) @ RPE 8-9 for each set
- adjust weight as needed to stay within 8-9 RPE! -
rest 2-3min
3x 6-10 single arm ring rows (each side)
rest 90sec.
- work on quality of movement--> scapulohumeral rhythm RPE 8-9 -