6 sets of:
3min on 2min off
1. AMRAP of:
8 T2B
10 single arm DB-Thrusters (22,5/15kg)
30 DU´s
2. 200m run
then AMRAP of:
12 alt. single arm DB-OH rev. lunges (22,5/15kg)
8 Burpees
30 min max Meter row in teams of 2
Partner A rows while partner B runs 400m
When partner is back switch positions
E2MOM for 14 minutes (7 sets):
Clean Deadlift (2" hold off the floor) +
Hang Clean Pull +
Hang Clean +
Split Jerk
- start with the first weight after empty barbell and work up -
4X5 BS (33X1) @RPE9
3 sets of:
15 "Lu Raises"
4-8 Evil Wheel
- 60" rest -
3 sets of:
3 Snatch Balance with 1sec. pause in bottom pos.
start @ ~85-90% of 1RM Snatch and work up by feel
3 sets of:
4 Clean Pulls @ heaviest weight of 3x5 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 -
15min EMOM
1. 3-5 strict pull ups + 5-10 kipping/Butterfly C2B (scale to pull ups if C2B are not possible after a set of strict pull ups)
2. 3-5 strict (def.) HSPU + 3-5 kipping (def.) HSPU (use plates for def. and choose your def. accordingly)
3. 5 TNG P. Cleans + 5 Front Squats @ 50-60% of 1RM clean