30min AMRAP:
400m run
50 WB (20/14lbs)
400m run
40 alt. DB Snatches (22,5/15kg)
400m run
30 T2B
400m run
20 Burpees
4 sets of:
6-10 (banded - with 2 heavy DB´s and band on lower back - feet on small box) Par. push ups with 4sec. ecc.
rest 60sec.
10-16 DB-FR walking lunges
rest 60sec.
- @ RPE 8-9 for both and all sets -
7min AMRAP of:
6 Thrusters (40/30kg)
6 Pull ups
10 Thrusters
10 Pull ups
14
14
18
18
...
Part A: Clean Complex
12 min to work up in weight for:
1 Clean Deadlift (2sec pause 2cm above the floor + 2sec pause above knee)
1 Power Clean
1 Hang Squat Clean
Part B: Jerk Complex
10 min to work up in weight for:
1 Push Jerk
1 Split Jerk (2sec pause in catch)
Part C: Acc
3 sets of:
20-30sec Hollow Hold
5 Push Press @RPE8
60sec Rest
3 sets of:
5-8 Deadlifts (no tng)
rest 30-60 sec.
5-8 single arm DB press (each side)
rest 60-90 sec.
Every 3 min for 15 min:
x cal Echo bike (~30 sec.)
10 goblet squats
10 alt. DB snatches
6 sets of:
Clean Lift off (2" off floor)
Clean Pull
Clean
- start at 2nd weight after empty bar and work up by feel, no fails! -
3 sets of:
1.1.1.1.1.(1) Front Squats @RPE 9 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 9 for last rep
rest 20s btw cluster reps and 30-60s before Chin Ups
4-6 (wtd.) Chin Ups @RPE 9
rest 60-90s