10 sets for time (TC 25 min)
10 burpees
8 t2b
6 pullups
4 SA alt. Devils press (22,5/15)
Rest 1 min
3 sets (+ ramp up sets)
6 romanian deadlift @ RPE 7-8
rest 2-3 min
2 sets of:
4-6 cluster Chin ups (1.1.1.1...rest 15sec. btw reps)
rest 2min
- go as heavy as possible for each set. ~your 3RM (scale with 5x1 neg. chin ups with 20-30sec. ecc. (at least 5-10sec.) with 90sec. rest, or feet ass. neg. on low bar) -
8min AMRAP of:
5 strict HSPU (scale ROM, box HSPU or push ups)
9 Goblet Squats (32/24kg)
45 DU´s (max 30sec.)
E2MOM x 6
1 Snatch Pull + 1 Hang Squat Snatch
start with first weight after empty bar & work up by feel
On each side of the barbell is a weight hanging on resistance band.
10 min to find your variation of weight/band.
then: E2MOM x 6
5 controlled OH-Squats
5 sets of:
5 Barbell Shrugs (hold for 5 sec at top position)
60-90 sec rest between sets
Build up to 80% of max clean and jerk in 5 min
Then every 90s for 5 sets do @ 80% (+)
1 clean lift off below knee
1 clean
1 jerk dip squat with 2s pause in bottom
1 splitjerk
In 8 min build up to a 4RM backsquat (technical max)
Then @ 90% of 4rm do 1x ME
X reps C2B in sets of Y as fast as possible
(Max 50 reps in first week)
TC 10 min
Or work on your butterfly technique for 10 min