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 -
12 min to find a heavy weight for:
Clean + Hang Clean + Split Jerk
- start with first weight after empty bar. No fails! Only increase weight when form is good -
3 sets of:
5 P. Press (from floor) @ RPE8
8-15 double KB cyclist squats @ 31X0
6-8 strict leg raises
rest 60-90sec
18 sets of: (Bike and Row)
1min on
1min off
Switch Ergs btw Sets
Goal is to keep your pace over all Sets!
7 sets
1 splitjerk with 2s pause in dip and catch
- start @ first weight after empty bar and work up by feel
3 sets
1 DL with a 3s pause 1'' off floor
- @RPE 9.5-10 for each set -
Rest ~2-3min
Accumulate 14-20 strict ring MU with 3sec. pause in dip on concentric and eccentric (sets of 1-2)
- scale to neg. Mu on low rings with slow negative! -
--> 1-2 more reps than last week AND try to move with better form
3 sets of:
8-12 strict ring dips (1s at bottom) directly into 8-12 pushups (1s at bottom
rest 30-60sec.
6-8 def. (2") curtsy lunges with 2s pause just above floor each side (farmers hold w. 2 x db)
rest 30-60sec.
RPE 9 for both