AMRAP25
800m run
50 double kb deadlifts (2×24/2×16)
400m run
30 double kb Hang cleans
200m run
10 double kb STOH
With a partner
8 sets of:
500/450m row
as YGIG or rest 1:1
(8 sets each)
- work at a consistent pace over all sets! -
In 12 min Build up to a technical Heavy weight:
2 paused Squat Snatch (2 sec. Below knee) + 2 Snatch Balance
> no falls!
> just go Heavy if form allows!
Emom 8 Min:
1.1 Snatch High Pulls
> Build up every set
2 Sets:
- SL Rom. DL (bottom position) Hold:
20-30 sek./side
- 3-trap raises:
12-15 (with plates)
(Rest as needed)
6 sets of:
Clean high pull
Powerclean (2s pause in catch)
Squatclean
- 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 9.5-10 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 9.5-10 for last rep
rest 20s btw cluster reps and 30-60s before Chin Ups
4-6 (wtd.) Chin Ups @RPE 9.5-10
rest 60-90s