3 sets of:
5 Barbell Backrack reverse Lunges / side @ RPE 9
rest 45s between sides
3 sets of:
4 Benchpress @ RPE 9
rest 2min
3 sets of:
8-12 ring rows (feet elev.)
10 Facepulls with 1sec. hold at peak
ME seated banded leg curls with 1sec. hold at peak (shoot for 15-25reps)
- no rest btw movements or sets -
In 10 min find a Heavy weight for:
1 Clean + 1 Hover Clean
Then:
20 Squat Cleans for Time @80% of Last weight (TC 5 min)
6 Sets:
1 Split Stance Push Press
2 Split Jerks @2 sec Pause in catch
(1 min Rest btw sets)
> Work on technique + Position!
> Build up By feel
3 Sets (no Rest):
- Banded hamstring curls: 20-30
- Prone scapula retractions: 15-20
Work with a partner
24min AMRAP of:
A: 30cal row
B: AMRAP of:
10 Wall Balls
12 Gute Bridges
14 Hang DB-Snatches (7 each side)
Together 1 min rest after A/B
2 sets of:
Every 2min for 16min
1. 90sec. row for cals
2. 90sec. Echo Bike for cals
rest 2min btw sets
- go at a consistent pace for the 90sec. and for all rounds. Don´t push the intensity to hard! The second set can be a little bit harder than the first one, but you should not have to go to hard to keep your pace! -
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