8 sets of:
2min on 1min off
1. 25/18cal row
ME WB (20/14lbs)
2. AMRAP of:
8 Burpee BJ over (24/20'' - box facing)
16 alt. DB-Snatches (22,5/15kg)
EMOM 8 Min: (4 Sets)
1. 3 Push Press
2. 3 Push Jerk
> start with 2nd weight after empty barbell & Build up every 2 Minutes!
Every 2 Min for 10 Min: (5 Sets)
1 High Hang Clean +
1 Hang Clean +
1 Pause Clean (2 sec below knee)
> Start with 2nd weight After empty Barbell & work up!
3 Sets:
- Seal Walk: 15 Meter
- stiff-legged DL: 15 @30X1 (light)
(30 sec Rest)
5 sets of :
8 Hip Thrusts with Barbell or DB
45 sec Rest
10 Cyclist Squats
rest as needed
4 min Amrap:
8Wallballs
10 cal Row
2 min rest
4 min Amrap:
5 DB Thruster
10 KB Swings
Every 30sec. for 3min (6 sets):
1 clean and jerk @ 65-70%
rest 1min
Every 45sec. for 6min (8 sets):
1 clean and jerk @ 75-80%
10min to work on Bar MU
or
Every 30s for 5 min (10 sets)do 2-5 BMU
3 sets of:
4-6 Front Squats @ RPE 8-9
rest 2min
Take the same weight as last week if you were not able to finish all sets with 6 reps. If you did increase weight and try to hold the 6 reps over all sets.
AMRAP7
1 wallclimb
10 russian KBS (32/24)
2 wallclimbs
10 russ. KBS
3
10
4
....