Every 10min for 30min (3 sets):
30 single arm DB STOH (22,5/15kg)
400m run
20 Wall Balls (9/6kg)
200m run
10 single arm Devil's Press (22,5/15kg)
- go each round at 100% effort and try to hold on to your time as good as possible -
In 10min work up to a heavy weight for:
2 Hang Snatch
- no Fail! -
Then 4 sets at ~90% of heaviest weight
5 rounds of:
10 Burpee BJ (24/20'')
10 C2B
10 Front Squats (60/40kg)
- 10min cap -
6-8 Sets: (12 min Timecap)
1.1.1 Power Clean
(2 sec Pause in Catch Position/ Drop&Go)
> Start @first weight After empty BB & Build up (no fails!)
> Perfect Form
5 Sets:
2 + 2 @2 sec Pause in Catch Position
(60-90 sec Rest btw sets)
> Start light & Build up (Good Form)
2 sets:
- Single Arm KB TGU sit-up: 6-8/Seite
- Dbl KB Gorilla Row: 16 alt. (Moderate-heavy)
(No Rest)
Build up a heavy set of 3 Powerclean singles (1. high catch 2. midrange catch 3. low catch)
Do not increase weight if your catch is too wide.
8-6-4
Frontsquats @RPE 7-8
rest 3 min between sets
8-6-4 (as alternating sets)
Pushpress
rest 1 min
Chinups (weighted)
rest 1 min
- RPE 7-8 -