With a running clock
@ 0:00
10min AMRAP of:
10 DB-Front squats (2x22,5/15kg)
10 Burpees
10 DB-P. Press (2x22,5/15kg)
10 Pull ups
@ 15:00
For time:
50 DB H. Cluster (2x22,5/15kg)
50 Pull ups
50 target Burpees (6'')
- 12min cap -
8 sets of: (in 12min)
Clean + below knee Clean
start @ first weight after empty bar and work up by feel (not max!)
3 sets of:
4 Front Squats @~RPE 9 for each set
rest 2-3min between sets
3 sets of:
6-8 sideplank rot. (each side - @~0-5kg)
20-30 prone banded leg curls
Every 2 min for 12 min (6 sets):
1 paused Snatch Deadlift (2sec pause belos knee + 2sec pause mid thigh)
1 Power Snatch
1 Hang Squat Snatch
10 min to work up for a heavy set of
2 OHS @42X1
3 sets of:
10-12 Barbell Rows
10-12 Plate Leg Curls
no rest, but move well
6 sets of:
Snatch High Pull + Below knee Snatch + Hang Snatch
- between 60-80%. Start at 60% -
3 sets of:
6 Back Squats with 5s ecc.
@RPE 7 each set
Rest 2-3min
3 sets of:
6 Bench Press with 5s ecc. @RPE 7 each set
Rest 30-60s
8-12 DB Bent over rows
Rest ~90s