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! -
15min to work up in weight for:
3-stop Snatch DL (2sec. 1'' off floor, at knee and mid thigh) + pause Snatch Pull (2sec. at knee) + P. Snatch
For time:
30 Burpee over bar
30 DL (85/55kg)
- 5min cap -
4 sets of:
90sec C2Bike
90sec Row
90sec Ski
90 sec Air Bike
4min rest btw sets
Goal is to increase your pace each set!
Start with 70% and build up to 95-100% effort!
8 sets
3 tall jerks (go for speed and perfect catch/just light loads)
3 sets
5 deadlift @ ~ 60%
Rest 2 min
Accumulate 14-20 Strict ring muscleups without pauses
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 7 for both
5x8
3 sets
5-8 box hspu
Rest 30s
ME chin over ring hold
Rest 30s
Ropeclimbs
3 rounds for time
200m run
10 cal bike