5 rounds of:
800m run
25 WB (20/14lbs)
15 T2B
- 30min cap -
AMRAP10
12 DB Deadlifts (2x22,5/15)
5 burpees
9 DB hang power cleans
5 burpees
6 DB STOH
5 burpees
Rest 5 min
Amrap7
20 doubleunders
10 A-Jumps (6"/4")
2 alt. SA Devilspresses (22,5/15) + 2 reps each round
5x3 Snatch drops with empty Bar
(Focus on speed/depth and feet placement)
Rest 60s
7x2 Snatch Balance
(Focus on speed/depth and feet placement)
Rest 90s
If lowering down the bar safely is an issue then go for singles
3x5 snatch pulls with focus on good starting pos. and full triple extention! (New setup after each rep)
Rest 90s
Every 30sec. for 3min (6 sets):
1 Snatch @ 75-80%
rest 1min
Every 45sec. for 6min (8 sets):
1 Snatch @ 80-85%
10min to work on Ring MU
or
5x X Ring MU (choose a number of reps you can hold for all 5 sets - start rather conservative)
rest 1min
3 sets of:
4-6 Front Squats @ RPE ~8
rest 2min
- start with a weight you can possibly get 6 reps with an RPE of 8, then keep the weight and reduce reps as needed to stay at RPE 8 -
7min AMRAP of:
5 strict HSPU - scale reps to 3 and ROM if needed!
7 DB-Hang squat cleans @ 2x22,5/15kg