10 sets of:
90sec. on 90sec. off
1. AMRAP of:
12/9cal row
6 Devils press (2x22,5/15kg)
2. AMRAP of:
"Cindy" (5 pull ups, 10 push ups, 15 air squats)
- scale reps and/or jumping pull ups/ring rows and knee push ups)
18 sets of: (Bike)
1min on
1min off
Goal is to keep your pace over all Sets!
5min to work up to 80% of 1RM Snatch
then
3 sets of:
Hang Snatch + Snatch @80%+ by feel
15min to work up to a 1RM Front Squat
4 sets of:
30sec. max TNG (as long as possible, otherwise break up) Squat Cleans @40-50% of 1RM Clean
rest 15sec.
30sec. max Butterfly C2B (aim for an unbroken set but split up if you need to, especially to not burn out in the first set! Start a little more aggressive if you managed to keep your reps consistent last week, otherwise be a little more conservative)
rest 60sec.
- aim for consistent reps over all sets! -
10 min work on pause backsquats in sets of 5
Between sets practice doubleunders
10 min to work on ropeclimbs
After each ropeclimb do 6-8 pushups
Amrap8 in teams of 2-3
4 hang db snatches each side (synchro)
8 PVC OHS (synchro)
12 burpees over Stick (divide as needed)