10min to work up in weight for:
Clean + Hang Clean
12min EMOM
1. 5-7 Hang squat cleans @ 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. 45sec. row for cals (go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your cleans)
- scale to 4 Hang P. Clean + Front Squat if you can not yet do it in one motion or your squat is not yet stable enough. Scale to Hang DB squat cleans if your Front rack position is insufficient -
EMOM X 11
#1) Partner A: 5 sec Echo Bike (fast)
Partner B: M.E. cal on Row/Ski/Bike Erg
#2) Partner A: 10 sec Echo Bike (fast)
Partner B: M.E. cal on Row/Ski/Bike Erg
#3) Partner A: 15 sec Echo Bike (fast)
Partner B: M.E. cal on Row/Ski/Bike Erg
...and so on till
#11) Partner A: 55 sec Echo Bike (fast)
Partner B: M.E. cal on Row/Ski/Bike Erg
5 min Rest
Switch and start all over again:
EMOM X 11
#1) Partner B: 5 sec Echo Bike (fast)
Partner A: M.E. cal on Row/Ski/Bike Erg
#2) Partner B: 10 sec Echo Bike (fast)
Partner A: M.E. cal on Row/Ski/Bike Erg
#3) Partner B: 15 sec Echo Bike (fast)
Partner A: M.E. cal on Row/Ski/Bike Erg
...and so on till:
#11) Partner B: 55sec Echo Bike (fast)
Partner A: M.E. cal on Row/Ski/Bike Erg
In Team of 2:
10‘ Amrap
Max. Cal Echo Bike
+ every Min do 4 Partner Burpees
10min EMOM
1. 3 TNG P. Snatch + 3 OHS (go as heavy as form allows and stay unbroken)
2. 2-5 Ring MU (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps!) - scale with jumping ring MU or 1-3 C2B pull ups + 1-3 Ring Dips
Every 4min for 20min (5 sets):
20/15cal row
12 C2B
10 BJ over (24/20'')
8 STOH (52,5/35kg)
- go as fast as possible, but try to keep your times consistent over all sets. scale reps/weight as needed to finish sub 2:30 consistently -
KB Deadlift ladder
5 - 8 reps each weight
8/12/16/20/24
After each set do 8-10 doubleunder attempts
10 min rotation
Ring pullups / negatives / holds
Hollow hold
Medball Sprint variations
- catch to sprint from different positions