6 sets of:
3min on 2min off
1. 400m run
then AMRAP of:
5 Burpees
7 T2B
9 Goblet Squats (22,5/15kg)
2. 100 DU‘s
30 WB (20/14lbs)
ME alt. DB-Snatches (22,5/15kg)
- go for as many reps as possible but stay consistent over all sets. So start @~80-90% rather than all out! -
Every 2.30 for 5 sets build up:
5 Backsquats with 4s eccentrics
(Start @ RPE 7 and finish with RPE 9 )
4 sets
3-5 strict (deficit) hspu
(scale with ROM/negatives/box hspu)
Rest 30s
3-5 (weighted) chinups
(Scale with light band/feet elevated low bar chinups/feet supported)
Rest 60s
Amrap4 of unbroken complex
10s hollow hold 8 tuckups 6 vups
In a running clock:
0:00-8:00
Work the weight up for the following complex:
Pause Push Jerk + (2 sec. at dip/catch)
Pause Split Jerk (2 sec. at dip/catch)
8:00-12:00
Single Split Jerk
4X5 OHS @31X1 @RPE7-8
- rest 90" or YGIG -
3 sets of:
5-10 Double KB-FR Lunge/side
rest 30"
1 Pallof ABC/side
- rest 90" -
5 sets to work up to 80% or 1RM Snatch for:
2 Hang Snatches
- start with first weight after empty bar -
3 sets of:
5 Back Squat @ ~ 60%
Rest 1-2min
3 sets of:
3-6 (def.) strict HSPU controlled ecc. @RPE ~7
Rest 30-60s
16-20 seesaw KB Rows @ RPE ~7
Rest 30-60s