Every 90sec. for 12 min (8 sets):
2 Cleans + 1 Split Jerk
start @ second weight after empty bar and build up with good form!
4 sets
6 H.P. cleans @~60-70%+ of heaviest weight of A (work up from there)
6-8 single arm DB-Press (each side) @ RPE 8-9
rest ~90sec.
Find 1 heavy of today
(2 sec pause in dip)
2-3 warm up sets
Then:
E2MOM x 8
Add weight after each set
5 sets
8 Strict Press
60-90sec rest between
4x30 sec @60% of Bodyweight
6 sets of:
3 min on 2 min off
A. 3 min moderat Concept 2 bike
(Talking/ nose Breathing)
B. AMRAP of:
6 SA DB Push Press
6 Ringrows
12 Walking Lunges
Build up to 80% of max clean and jerk in 5 min
Then every 90s for 4 sets do @ 80% (+)
1 clean lift off below knee
1 clean pull
1 clean
1 split jerk
In 8 min build up to a 3RM backsquat (technical max)
Then @ 90% of 3rm do 1x ME
X reps C2B in sets of Y as fast as possible
(Max 60 reps) (try to increase reps or same reps in fewer sets)
TC 10 min
Or work on your butterfly technique for 10 min