With a running clock
@ 0:00
5 rounds of:
6 strict HSPU - scale up to 3 reps and/or ROM or to box HSPU or push up var.
12 single arm DB Hang squat cleans (6 each side - 30/20kg) - scale weight
- 8min cap -
@ 12:00
15-12-9-6-3 of:
C2B - scale to 10-8-6-4-2 or to pull ups, jumping pull ups or inverted bar rows
Burpee BJ over (24/20'' - box facing) - scale to 10-8-6-4-2 and/or height or to step overs
- 8min cap -
Every 90sec. for 12min (8 sets):
pause P. Snatch (2sec. just above knee and in catch) + Hang Snatch + Snatch
@ first weight after empty bar and then work up by feel
12min running clock:
6min EMOM
2 Split Jerks
@ first weight after empty bar +
immediately into
Every 45sec. for 6min (8 sets)
1 Split Jerk
@ keep working up in weight for part A if form is good
With a 12min running clock:
6x 3 Front Squats with 3sec. pause in bottom pos.
start @ first weight after empty bar and work up over 6 sets to the heaviest weight possible with good form
4 sets of:
8 SL Hip Thrusts each side
-rest 30 sec.-
10 Goblet Squats
-rest 30 sec.-
10 KB Romanian Deadlift
-rest 1 min-
15 min Amrap
2 cal row*
4 Box Step Over
6 alt. DB Hang Power Clean
*add 1 calorie every Round
5 sets of:
1min on 2min off
15sec. Echo Bike sprint (controlled to keep your output consistent)
5 TNG P. Cleans @ 70/47,5kg - scale as needed to be able to stay unbroken
ME strict HSPU - scale to kipping to be able to stay unbroken for most of the sets
- goal is to move fast and transition fast! -
10min EMOM
1. 6-8 OHS (go as heavy as form allows and stay unbroken - try to do 1-2 more reps than last time or increase weight around 2,5-7,5kg)
2. 5-15 C2B (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps! - increase your reps from last time if you managed to keep your reps unbroken)