30min AMRAP:
20 Burpees
20 T2B
20 Wall Balls (9/6kg)
400m run
3 sets of:
4-6 Bulg. split squats with 3sec. pause on ecc. at mid range and in bottom position (DB´s in hands)
rest 45sec. between legs
- @ RPE ~9 for each set -
3 sets of:
4-6 strict press with 3sec. pause on ecc. at mid range (TNG) @ RPE ~9 for each set
rest ~2min
In a 12min window work through:
10 RKC swings
10-15 push ups (use rings if 15 on floor is too easy)
10 goblet squats
6-10 chin ups (banded or 2-3 neg. with 5-10sec. ecc. or ring rows)
10-15 band pull aparts
A. 3 sets:
3 Hang Squat Cleans
> Start @first weight After empty BB & increase weight every set
(2 min Rest)
B. 3 sets:
2 below knee Hang Squat Cleans
> Start @last weight of A & Build up
(2 min Rest)
C. 3 Sets:
1 Squat Clean from floor
> Start @last weight of B & Build up (if your form allows = Go heavy!)
EMOM 8 Min: (8 Sets)
1 Push Press + 2 Push Jerk
> Start light & Build up to moderate weight
2 Sets:
- Single Arm Ring Row x 8/Seite @2020
- Banded Hamstring Curls x 20-30
(Rest as needed)
5 sets of:
pause Power Snatch (2sec. pause at knee and in catch) + Hang Snatch + below knee Snatch
- start at first weight after empty bar and work up by feel. Stay away from fails! -
3 sets @ RPE 9 all sets
6 reps
20s rest
3-4 reps
rest 2-3min
3 sets @ RPE 9 all sets
6 reps
20s rest
3-4 reps
rest 2-3min
3x 6-10 SA 3-point row (each side)
rest 90sec.
- work on quality of movement--> scapulohumeral rhythm RPE 9-10 -
Increase weight from last week