10 sets
2 min on // 1 min off
1. amrap
30 doubleunders
15 DB pushpresses (2x15/2x10)
2. amrap 2 2 4 4 6 6 .....
Jumping lunges
Hang PC
AMRAP25
1 mile/1600m Bike
400m run
Fokus is to push the run and stay at a moderate pace on the bike!
4 sets
3 OH MB slams into 6 MB ground shocks
rest 60s
Every 90s for 15 sets (build up weight in small steps over all sets)
1-3: 4 pressing Snatch Balance
4-6: 3 Snatch Balance without moving feet
7-9: 2 Snatch Balance with moving feet
10-15: 1 Behind the neck splitjerk + 1 OHS
buy in: 800m run
30min EMOM:
1. 40 sec row
2. 40 sec echo bike
buy out: 800m run
try to stay consistent throughout the EMOM and aim for the same calories every set
For time:
18-15-12
Thrusters (42,5/30kg)
Pull ups
into
9-6-3
P. Cleans (90/60kg)
Bar MU
- 12min cap -
-myofascial release
-stretching