8 sets of:
90sec. on 90sec. off
1. AMRAP of:
12/9cal Echo Bike
8 DB-GTOH (2x22,5/15kg)
2. AMRAP of:
15 WB (20/14lbs)
12 T2B
9 BJ over (24/20'')
- go really hard in the first two sets and then try to keep your scores as consistent as possible, but intensity is key! -
1.) Snatch Complex
E2MOM x 6
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
1 Hang Squat Snatch
-> start at first weight after empty bar
+ Add weight after each set (good form!)
2.) Pause Front Squat: 5 Sets
3 Pause Front Squats @60-70% of 1RM Front Squat
-> 5sec in bottom position
60-90 sec rest
3.) Core Strength: 4 Sets (for quality)
20/20m KB Bottom up Carry
6/6 Bird-Dog
No rest between
5x8 Front Squats
3 rounds of:
3 min on, 2 min off:
10 Russian KB Swings
10 cal Bike or row
10 Push ups
Build up to 80% of max clean and jerk in 5 min
Then every 90s for 4 sets do @ 80% (+)
1 clean lift off
1 clean pull
1 pc
1 squatclean
1 splitjerk
In 8 min build up to a 3RM backsquat (technical max)
Then @ 90% of 3rm do 1x ME
1x ME C2B in 30s
Then 7 sets of 40% with 15/30/45s rest
Or work on your butterfly technique for 10 min