4min AMRAP
rest 2min
6min AMRAP
rest 2min
8min AMRAP of:
400m run buy in
then
20 KB-SDLHP (24/16kg)
20 target Burpees (6'')
20 T2B
20 single arm KB-Thrusters (24/16kg)
100 DU´s
10min to work up to a 6RM Back Squat (technical max)
then
3x 6 @90-92,5%of 6RM
rest 2min
4 sets
6-8 parallete pike pushups (scale ROM, no paralletes from box , with knees on box)
rest 30-60sec.
3-4 lean away strict pullups ( scale with light band , 2-3 negatives , feet supported pullups)
rest 30-60sec.
400m OH/FR carry (one KB OH and one in FR/ swutch sides as needed)
For 5 min practice snatch drops with pvc pipe with focus on symetric foot placement and speed under the bar
For 10-12 min work on / build up a single snatch balance
(focus on good depth/speed and stability
In 10-12 min build up a behind the neck splitjerk + ohs with 2s pause in the bottom position
(focus on great stability and shoulder position + depth)
In 6 sets work up to ~90-100% of 1RM Snatch with this complex:
1 Snatch Balance (1sec. pause in catch) + 2 OHS
3 sets of:
3 Snatch Pulls with 2x2sec. pause (1'' off floor and just below knee) @ 80-90% of 1RM Snatch
10min AMRAP of:
4 strict HSPU
8 alt. pistols
12 Pull ups
- only work @~80% intensity (split more often, take more time between movements etc...)