1) Ankle Mobility
2) Dead Stop Step Up
3) Touchdown Squat
3) Single leg Step Down
1-2-3-...-6-7-8
8-7-6-...-3-2-1
Push ups
10 sec rest between each set
EMOM x 12
#1) 15-20 V-Ups / Tuck Ups
#2) 15-20 Arch Ups
#3) 10-12 Side to Side Knee Tucks with Medicine Ball
#4) 10-12 Medicine Ball Rainbows
10min to work up in weight for:
Pause P. Snatch (2sec. just above knee and in catch) + Pause Snatch (2sec. just above knee)
12min EMOM
1. 5-8 P. Snatches @ go as heavy as possible, but you need to be able to do all of your reps unbroken and with good form for all sets!
2. 20-30 DU´s (max. 20sec.) + 4-10 Burpees (go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your Snatches)
- scale to Hang P. Snatches if you can not keep your back in a proper position or to 10 alt. DB-Snatches if your OH position is insufficient -
5 sets
3 bounding broadjumps
Walk back
In 12 min build up a heavy Hang clean
Then every 30s for 5 min (10 sets)
1 clean @ 70-80%
3 sets no rest
5-8 ring body saws
30m double kb fr carry
for time:
800 m run (max. 4:30min)
100/80 cal row
100/80 cal echo bike
100/80 cal row
time cap: 38min
Work on technique.
If form is good - add weight.
SC: Fat Bar G2OH
E2MOM x 6
5 Box Squats
Start @Mod. Weight & add weight after each set
5 Sets of 3min on / 2min off
In Teams of 2:
15 Partner Deadlifts @mod.-heavy weight
10 heavy S2OH @1xDB (sync.)
M.E. Sandbag Squats (split)