5 rounds of:
50 DU‘s
12 alt. DB FR rev. Lunges (2x22,5/15kg)
12 T2B
Rest 3min
5 rounds of:
200m Run
12 DB-DL (2x22,5/15kg)
12 DB-Thrusters (2x22,5/15kg)
- 25min cap -
Scale reps, weight and distance as needed to finish the first Workout in 7-10min and the second Workout in 10-12min. Same weight for all movements!
Every 90s for 8 sets (12 min)
1 hang squat clean
1 Frontsquat
1 Pushjerk
Every 90s for 8 sets
1. 1:00 Echo bike @ moderate pace
2. 1:00 Thruster @ moderate weight
Pick a weight in the Thruster where you maximum need 1 split in the minute. Keep a calm flow with rest on top if you have to. Scale to DB thruster if Frontrack position is insufficient!
Every 90s for 16 sets
4 sets
3 hang muscle snatches + 2 Snatch Balance + 1 OHS
4 sets
3 hang power snatches with 3s pause in catch
4 sets
2 hang snatches
4 sets
1 hang snatch
10 sets
10 banded russian KBS (light!)
10s rest
8 sets up to 70-80%
1 clean and jerk
For 10 min practice Bar muscleups
(Just small sets with enough rest between today)
Amrap8 for quality
2 wallclimbs
10 single leg rom. Deadlifts (5/side)
4 strict C2B
10 alt. heiden jumps
6 strict T2B
10 goblet cossack squats (5/side)