Every 10 min for 30 min do
10 SA alt. Devils press (22,5/15)
20 T2B
30 wallballs
40 alt. Reverse lunges
50 doubleunders
Go as fast as you can in each set!
Every 2:30 for 5 sets:
3 deadlifts from floor
- start at RPE 7-8 and finish at RPE 9 -
(New setup after each rep)
3 sets of:
6-10 DB-Bench Press @ 31X1
@ RPE 9 for all sets
rest 90sec.
10min AMRAP of:
4 alt. DB-Snatches (22,5/15kg)
4 T2B
8
8
12
12
...
- 12 Box Jump overs after every round -
12 min to work up in weight for:
1 Power Snatch
1 below knee Squat Snatch
12 min to work up in weight for:
2 OHS @31X1
no fails, fokus on technique!
3 sets of:
6-10 Snatch Grip Rom. Deadlifts @RPE8-9
1 min rest in between
4 sets of:
6-10 backrack rev. lunges
rest 45 sec. between legs
15min AMRAP of:
2 rounds of:
6 ring rows
9 push ups
12 air squats
then 15 cal bike
In 5 min to build up to 70% of 1RM Snatch
Then 5 sets of:
Snatch + belwo knee Snatch @ 70%+
3 sets
6 Front Squats @ RPE 8-9
Rest 2-3 min
5 min kipping Ring Muscleup Skill training: Focus on transition
Then in 10 min accumulate high quality reps or work on technique.