6 sets of:
3min on 2min off
1. 400m run
then AMRAP of:
12 single arm DB-P. press (6 each side) @22,5/15kg
6 DB-facing Burpees
2. AMRAP of:
8 alt. DB-squat cleans (22,5/15kg)
8 T2B
8 KBS (24/16kg) - only go overhead if form is really good, otherwise russ. swings!
- ~90% efsfort on first 2 sets, than try to maintain your score as good as possible -
5 sets
2.2.2 Chinups Clusters (10s between Cluster sets / 3s eccentric / Go for a heavy variation)
rest 30s
30s static double kb bottom up hold
(elbows @ 90°)
rest 60s
EMOM10
1. 20s double kb strict press into 20s kb bentover row (move fast but controlled)
2. 30-40s Hollow Hold
4 sets
4 depth jump to vertical jump
rest 60s
Every 2.30 for 15 min (6 sets)
3 Frontsquats + 1 Splitjerk
3 sets (go heavy but only with good form)
8-10 tng clean high pulls
rest 90s
3 sets
6 Heels elevated Frontsquats with 5s eccentrics all sets at RPE 8
rest 2-3min
3 sets
6 Floorpresses with 5s eccentric all sets at RPE 8
rest 2-3min
3 sets
6-8 romanian deadlifts with controlled ecc.
rest 90s
- lower rep range and less volume, so start to increase weight -
5min AMRAP of:
unbroken set of x strict pullups (choose a number of pull ups that you can do unbroken and repeat with short rest periods. Rest as needed btw sets to keep them unbroken)