10sets of:
90sec. on 90sec. off
1. 200m run
then ME DB-Thrusters (2x22,5/15kg)
2. AMRAP of:
30 DU´s
7 T2B
7 Burpees
In 12 min build up with good form
1 snatch grip dl
1 snatch pull
1 snatch (power or squat)
For time (tc 6 min)
40 russian kbs (32/24)
20 burpee bj overs (24/20")
20 russian kbs
10 burpee boxjump overs
10 russian kbs
5 burpee boxjumpovers
Work the weight up with the following Running Clock:
@0:00-5:00
2 Power Clean + 2 Front Squat
@5:00-10:00
1 Power Clean + 1 Front Squat
@10:00-15:00
1 Squat Clean
- try to end with a heavy single -
3 sets of:
10 BB rev. Lunges
- rest 90“ -
3 sets of:
15 Banded leg curls
15 Bent over rev. flys (small plates)
15“ RKC Plank
- rest 60“ -
4 sets of:
2 OHS @ 31X1
start @ heaviest weight from last week and keep working up if form is good!
3 sets of:
5 Clean Pulls @ 85-90% of 1RM Clean and work up by feel
- focus on the key positions to hit (meet the bar just above knee and pull it up to mid/upper thigh using your lats actively) and using your legs and hips to drive the bar up -
For time:
buy in: 20 strict HSPU
15 P. Snatch (60/40kg)
20 Pull ups
15 Hang Squat Snatch (60/40kg)
15 C2B
15 OHS (60/40kg)
10 Bar MU - scale with banded or jumping
cash out: 20 kipping HSPU
- 10min cap -
scale weight as needed to be able to work with TNG sets of 3-5. scale reps of strict HSPU and ROM if needed. 90sec. cap for Bar MU!