10 sets of 90s on / 90s off:
1) 200m run
ME Wall Balls (9/6kg)
2) AMRAP of:
12 DB Deadlifts (2x22,5/15kg)
9 DB STOH (2x22,5/15kg)
6 DB FR rev. Lunges (2x22,5/15kg)
12min to work up in weight for:
Power Snatch (2s pause in catch) + Below knee Power Snatch + OHS (2s pause in bottom)
- only go up in weight if form is good -
3 Giant sets of:
5 Hang Snatch High Pull's
16-20 seesaw KB rows
10-15 Scaption raises
10-15 strict leg raises
rest ~90s
5-7 sets of (12 minutes):
Power clean (2" hold at knee) + Hang clean + 2 Front squat
- start with the first weight after empty barbell and go up by feel -
3X3 Clean pulls
- start with 100% 1RM and possibly work the weight up / use straps -
3 sets of:
6-10 Sots press
8-12 def. KB-Goblet rev. lunges/side
- no rest -
6 sets of:
3 Position Clean (Hang, below knee, floor)
- start at 70% and work up by feel, no fails! New set up for rep from floor -
3 sets of:
1.1.1.1.1.(1) Front Squats @RPE 8 for last rep
rest 20s btw cluster reps and 2-3min btw sets
3 sets of:
1.1.1.1.1.(1) Push Press @RPE 8 for last rep
rest 20s btw cluster reps and 30-60s before Chin Ups
4-6 (wtd.) Chin Ups @RPE 8
rest 60-90s