8 sets of:
90sec on 90sec off
1.
30 WB (20/14lbs) - scale reps and/or weight as low as 15 reps to finish in 1min or less
ME alt. DB-Snatches @30/20kg
2. AMRAP of:
6 Burpee over DB
8 alt. goblet rev. lunges @30/20kg
10/8cal Echo Bike
- work at an high effort but aim to be consistent over all sets -
Every 90 sek. for 12 min: (8 Sets)
2 High Hang Snatch
+ 2 Snatch Balance
> Build up from First weight After empty BB!
> Focus: explosiv hip Extension!
4 Sets:
1) Snatch Pulls:
1.1.1 @100%+
2) Alt Plate pull Throughs:
16 (8/side)
(60 sek Rest)
4 sets of:
8 inline Push Ups
Rest By feel
8 Box Step Downs each leg
Rest By feel
10 Ring Rows
Rest By feel
3 Sets:
15 Glute Bridge Variation (feet elevated/ banded/ Single leg)
15 Band Pull apart
2 Lanes FW
Rest 1 min
32min EMOM
1. 45sec. C2-Bike for cals
2. 45sec. Row for cals
3. 45sec. Ski for cals
4. rest
- go at a consistent pace for the 45sec. and for all rounds. Don´t push the intensity to hard! You should be able to go for 2-3 additional rounds if you had to! -
3 sets of:
15 Facepulls
30sec. band pull apart hold
20-30 prone banded leg curls
6-10 reps of each (try to go unbroken): pike leg lift, alt. V-up, tuck-up, sec. hollow hold