Every 7min for 28min (4 sets):
800m run - scale as needed to finish sub 4min consistently
15 DB-Thrusters (2x22,5/15kg) - scale reps and/or weight
15 C2B - scale reps and/or to pull ups, jumping pull ups or inverted bar rows
- scale as needed to finish sub 5:30 consistently -
Every 3 min for 9 min (3 sets) do (scale to finish sub 2 min in first set)
18 Boxjumps (24/20)
16 wallballs (9/6)
14 double KB hang cleans (2x24/2x16)
Scale properly to finish sub 2:15 consistently!
After the 9 min rest 3 min and then at 12 do
Every 3 min for 9 min (3 sets) (scale to finish sub 2 min in first set)
18 Boxjump overs
16 Medball Ground to OH (9/6)
14 Double KB Pushpress
Every 90s for 15 sets
3 sets
3 Hang pc + 1 jerk
3 sets
2 Hang pc + 1 jerk
3 sets
1 Hang pc + 1 jerk
3 sets
2 clean pulls + 2 pause clean DL
3 sets
1 clean pull + 1 pause clean DL
200m farmers walk (AHAP)
Every 60s for 4 min (4 sets):
Pause Snatch (2sec. at knee) + Snatch (first weight after empty bar up to 75%)
with no additional rest start at 4:00:
Every 20sec. for 3min (9 sets):
1 Snatch @ 75-82,5%
rest 1min
Every 30sec. for 4min (8 sets):
1 Snatch @ 82,5-90%
Try to increase weight from last time.
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)
Amrap7
2 SA DB Thruster each side
50 doubleunders
3 SA DB thruster each side
50 Dus
4
50
.....