With a running clock
@ 0:00
50 WB (20/14lbs)
40 low hang DB-Snatches (20/20 - @22,5/15kg)
30 T2B
20 Burpee over DB
10 single arm DB-OHS (22,5/15kg)
- 9min cap -
@ 15:00
6 rounds of:
10 single arm DB-Thrusters (22,5/15kg)
10 Pull ups
- 7min cap -
10-8-6-4-2 Backsquats with 2s ecc.
(Start with RPE 7 and build up to RPE 9)
Rest 30s
20-30 alt. Balistic KB rows
Rest 60s
3 sets no rest
1 min ME strict HSPU (ROM/negatives/pike)
1 min slider legcurls with 3s ecc.
E2MOM for 14' (7 sets):
Snatch DL (2" pause off the floor) +
Hang Snatch High Pull +
Hang Snatch +
OHS (2" pause at bottom)
- focus on technique and speed; if form allows, try to go heavier each set -
4X4 Front Squats @RPE8,5-9
- rest 2' -
2 sets of:
8 KB-Windmill/side
15 Russian twists
20 Banded pull-aparts (var.)
- no rest -
8 sets of:
Hang Snatch + below knee Snatch
- start at first weight after empty bar and work up by feel, no fails! -
5 sets of:
1 Back Squat with 10s ecc., @RPE 10 each set
Rest 2-3min
3 sets of:
3-6 (strict) HSPU with 5s ecc. @RPE 9
- if possible increase by 1 rep or more ROM, but not mandatory -
(If you can't push yourself up strict from at least the floor with this slow eccentric, use a kip to get up. If you can go from the floor or into a deficit, go strict!)
Rest 30-60s
16-20 seesaw KB Rows
(Focus on thoracic rotation and full shoulder blade movement. Use the same load as last week or go up and down in reps if you did 20 reps in all sets last week)
Rest 90s