10min to work up to a 6RM Back Squat (technical max)
then
3x 6 @90-92,5%of 6RM
rest 2min
In teams of 3:
6min AMRAP of:
legless Rope climbs
- switch after 1 rep (full rope climb, half way rope climb + 1 variation, 2-3 legless var. = 1 rep) conga line style -
rest 1min
6min AMRAP of:
Ring Dips/Push ups (Full ring dips, ring push ups, feet ass. dips on low rings, push ups or elev. push ups)
- switch every 4-8 reps (1 unbroken set) -
3 sets of:
8-15 pike leg lifts
8-15 Hollow rocks/sec. Hollow hold
10-15sec. Y-W-T´s
- no rest -
E2MOM for 14 min (7 sets):
1 high hang vertical power snatch
1 hang power snatch
1 power snatch
5 sets of 5 reps
@110-120% snatch 1RM
90sec pause in between sets
4 Rounds of:
6-8 SA Floor Press
rest by feel
20 Banded Trizeps Push Downs
rest by feel
15 Facepulls
rest by feel
4 Rounds of:
40 m Farmers Walk
8 Box step over (if too easy, take your DB)
12 SA DB Snatches (6 each side)
Build up to 80% of max clean and jerk in 5 min
Then every 90s for 4 sets do @ 80% (+)
1 clean
1 frontsquat (2s pause in bottom)
1 splitjerk
In 8 min build up to a 2RM backsquat (technical max)
Then @ 90% of 2rm do 1x ME
X reps C2B in sets of Y as fast as possible
(Max 70 reps) (try to increase reps or same reps in fewer sets)
TC 10 min
Or work on your butterfly technique for 10 min