4 sets of:
5min on 2min off
1. 400m run
then AMRAP of:
12 single arm KB-Thrusters (6 each arm - 24/16kg)
12 C2B - scale reps or to pull ups, jumping pull ups or inverted bar rows
2. 400m run
then AMRAP of:
6 single arm KB-C+J (3 each side - from hang! - 24/16kg)
6 alt. goblet rev. lunges
6 Burpees
6 sets of:
1:30min on 2:30min off
1. 15/12cal Bike - scale cals as needed to finish sub 40sec.
12 C2B - scale with reps or to pull ups, jumping pull ups or ring rows
ME single arm DB hang squat cleans (30/20kg)
2. AMRAP of:
6 alt. DB-Snatches (30/20kg)
6 BJ over (30/24'')
6 Burpee over DB
- go all out for each set and try to maintain as good as possible! -
Every 2 min für 12 min (6 Sets):
1 paused Power Clean (2 sec below knee + 2 sec mid thigh + 2 sec in catch)
1 Hang Squat Clean
1 Frontsquat
Every 90 sec für 9 min (6 sets):
1 Push Jerk
1 Split Jerk (2 sec pause in catch)
3 sets of:
6-8 half kneeling sa oh press
6-8 Pendlay Rows
rest 60 sec
3 sets:
8 Heels elevated Frontsquats with 5s eccentrics all sets at RPE 9
rest 2-3min
3 sets
8 Floorpresses with 5s eccentric all sets at RPE 9
rest 2-3min
3 sets
6-8 romanian deadlifts with controlled ecc.
rest 90s
- increase weight or reps -
7min 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)