In 15min:
first
work up to a starting weight for complex (2nd weight after empty bar)
then
6 sets of:
3-stop Snatch DL (2sec. pause 1'' off floor, at knee and mid thigh) + 2 Hang Snatches
- work up in weight by feel but prioritize form! -
Every 40sec. for 8min (4 sets)
1. 5 CMJ (1sec. hold in landing pos. on every rep! - focus on good landing mechanics!)
2. 8 pallof press (each side)
3. 8-10 prone PVC bnk presses
4 sets of:
1min on 1min off
max distance Farmers walk (DB´s or KB´s)
(choose a weight that will be challenging to carry for 1min and you might have to split it up in the later sets)
4 Sets of:
6 - 8 Tempo Split Squats (32X1) each side
rest 30 sec
8 SL Romanian Deadlift with KB each side
rest 30 sec
12 Side Lying Leg Raises/ leg
rest 60 sec
WOD 4 rounds of:
4 Box Step over
6 SA DB thruster
10 Steps Bear Crawl
14 cal row
60 sec rest after each round
AMRAP 15 min
100m - 200m - 300m - ....
Row
+ 200m easy Run after each Round
[3 min Rest]
AMRAP 15 min
2 - 4 - 6 - ...
cal Echo Bike
+ 200m easy Run after each Round
20min EMOM
1. 45sec. row for cals
2. 30sec. Burpee over rower
- see this more as an extended warm up, work at around 80% intensity at the end (keep a consistend 2-3 reps/cals in reserve)! We don´t care how much you do here! -
4 sets of:
P. Clean + Hang Clean + below knee Clean
@ second weight after empty bar and work up from there (no more than 70% of 1RM Clean)
8min EMOM
1. 4-8 strict HSPU (3-4 RIR)
2. 4-8 strict Pull ups (3-4 RIR)
4 sets
8 bulgarian split squats
Rest 45s between legs
5 sets
5 ring pushups
10 x prone breaststroke
Every 2 min for 10 min
100m sprint
ME anchored situps until 1:30