Every 5min for 30min (6 sets):
75 DU´s (max. 1min)
25 WB (20/14lbs)
15 DB-cleans (2x22,5/15kg)
5 Bar MU - scale to C2B, Pull up or inverted bar row
- scale weight and/or reps as needed to finish sub 3:00min consistenly -
4 sets of:
4 Back Squats @ RPE 8
rest 2min
3 sets of:
12-16 sumo stance romanian DL (31X1)
rest 60-90s
EMOM10
1. 8-15 Ring pushups
2. 15-20 bentover Reverse flys (5kg/2,5/1,25kg plates)
in 12 min Build up a heavy set of
1 behind the neck Splitjerk (2s hold in catch) + 1 OHS (22X1)
3 sets
4-6 KB windmills each side
4-6 barbell roll outs
20-30 fast but controlledbanded triceps extensions
20-30s fast but controlled banded pull aparts
rest 60s
Every 30sec. for 2min (4 sets):
1 clean and jerk @ 70-75%
rest 1min
Every 30sec. for 3min (6 sets):
1 clean and jerk @ 75-80%
rest 1min
Every 45sec. for 6min (8 sets):
1 clean and jerk @ 80-85%
10min to work on Bar MU
or
Every 30s for 5 min (10 sets) do 2-5 BMU (go up one rep if you managed to hold your reps for all sets last time, otherwise do the same reps again)
3 sets of:
4-6 Front Squats @ RPE up to 10
rest 2min
- same weight as last time if you were not able to finish all sets with 6 reps. If you managed to do all sets with 6 reps increase the weight by 2,5-5kg and try to hold the 6 reps over all sets, reduce reps as needed to keep good form -
8min AMRAP of:
3 def. (4''/2'') HSPU
6 C2B
9 Front Squats (60/40kg)