Amrap24
2 lanes goblet walking lunges (22,5/15)
4 alt. SA db devils press (22,5/15)
6 T2B
8 pushups
10 DB facing Burpees
8 sets of:
P. Clean + Clean
start @ second weight after empty bar and work up by feel
20/15cal row
then
12-9-6
Front Squat (60/40kg)
Burpee over bar
then
20/15cal row
- 6min cap -
Build up in 10 Min To a Heavy complex:
1 Hang Squat Clean +
1 Squat Clean +
1 Split Jerk
Then:
3 x Complex @80-85% of Last weight
3 Sets:
- Single Leg rear-foot elevated DL:
10/side @31X1
(60 sek. Rest)
- Single Arm Plank Hold:
15-25 sec/side
(60 sek. Rest)
4 sets of:
5-8 bench press (close grip)
8-12 ring rows
rest 1-2 min
10min AMRAP of:
4 s.a. DB push press
4 air squats
10 cal Echo bike
8 s.a. DB push press
8 air squats
10 cal Echo bike
12...
12...
10...
16...
16...
10...
In 5 min to build up to 75% of 1RM Snatch
Then 5 sets of:
Power Snatch + blow knee Snatch @ 75%+
5 sets
2 Front Squats @ RPE 8-9
Rest 2-3 min
Option 1 (Skill Focus):
5 min kipping Ring Muscle-up Skill training: Focus on transition
Then in 10 min work on technique.
Option 2 (Capacity Focus):
30sec. ME Muscle-ups
rest 1min
then
7 sets of:
@40% of ME
rest 15sec (or 30, 45, 60sec. as needed to maintain reps)