Every 7min for 28min (4 sets):
400m run (Max. 2min)
25 WB (20/14lbs)
20 alt DB-Snatches (22,5/15kg)
15 Pull ups
- scale as needed to finish sub 4:30 consistently -
Every 2.30 for 4 sets
4 frontsquats with 3s eccentrics @ RPE 8 all sets
3 sets
ME pullups into ME horizontal bar rows
(Scale banded/ chin over bar hold into bar rows)
Rest 1 min
ME strict hspu into ME pushups
(Scale ROM/2-3 wallclimbs into knee pushup)
Rest 2 min
Amrap4 for quality
6 turkish situps (plate)
8 tuckups
10s hollow hold
In 7 minutes do 3-5 sets of:
2 High Box Jumps
- add height after each set -
In 12 minutes build the weight up for the following complex:
Snatch Deadlift+
2 Hang Power Snatch+
3 OHS (22X1)
2 sets of:
30 UB Banded pull-aparts (1“ hold)
4-6 Nordic hamstring curls (Partner)
- rest 90“; NHC very controlled -
5 sets of:
1 OHS @ 31X1
start @ heaviest weight from last week and keep working up if form is good!
3 sets of:
4 Snatch Pulls @ heaviest weight of 3x5 and work up by feel
- focus on the key positions to hit (meet the bar around mid thigh and pull it up into the hip using your lats actively) and using your legs and hips to drive the bar up -
3 rounds of:
10 DB-GTOH (2x22,5/15kg)
10 strict HSPU
10 C2B
- 6min cap -
Rest 1min after you finished 3 rounds or after 7min
3 rounds of:
12 DB-Front Squats (2x22,5/15kg)
12 kipping HSPU
12 Pull ups
- 6min cap -
Scale reps of HSPU accordingly!