3 sets of:
8 alt. Barbell FR reverse Lunges @ RPE 9
rest 2min
4 sets of:
4 Pushpress (no TNG) @ RPE 9
rest 2min
3 sets of:
6-10 (wtd.) Chin ups - scale to banded, 2 neg. with 10-20sec. ecc. or ring rows
rest 30sec.
8-15 plate leg curls with 3sec. ecc.
rest 30sec.
For Time (T.C.30min)
5k Row
Every 3 min:
6 Burpees over Rower
Every 60s for 4 min (4 sets):
P. clean + Clean + Split Jerk (first weight after empty bar up to 70%)
with no additional rest start at 4:00:
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 Ring MU
or
5x X Ring MU (go up one rep if you managed to hold your reps for all sets last time, otherwise do the same reps again)
rest 1min
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 -