With a running clock:
@ 0:00
10min AMRAP of:
200m run
6 C2B
12 KB-SDLHP @ 24/16kg
6 KB-facing Burpees
12 single arm KB-Front Squats (6 each side) @ 24/16kg
@ 15:00
For time:
3 rounds of:
400m run
20 single arm KB-Thrusters @ 24/16kg
12 Pull ups
- 10min cap -
6-4-2 Deadlifts (no TNG!)
@ RPE 9 for all sets!
3 sets of:
12-16 alt. Db benchpress with 3s ecc.
Rest 90s
Amrap8
3 burpees
10 pullups (scale to inverted bar rows)
6 burpees
10 pullups
9 burpees
10 pullups
...
6 sets
1 max height wallball into 3 CMJ
Rest 45s
Every 2.30 for 15 min (6 sets)
1 squatclean from floor
1 splitjerk
1 Hang squatclean
1 splitjerk
1 high Hang squatclean
1 splitjerk
Build up weight with good form
3 sets no rest
8-10 Double kb bottom up curl to press
20-30 banded triceps pushdowns
4 sets of:
2 Snatch Balance with 1sec. pause in bottom pos.
start @ heaviest weight from last week and keep working up if form is good!
3 sets of:
3 Snatch Pulls @ heaviest weight of 3x4 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 -
For time:
30 C2B
20 P. Snatch (50/35kg)
30 strict HSPU
20 OHS (50/35kg)
30 T2B
20 Front Squats (50/35kg)
- 10min cap -