In 15min:
first
work up to a starting weight for complex (2nd weight after empty bar)
then
6-8 sets of:
pause P. Clean (2sec. just above knee and in catch) + Hang Clean + Split Jerk
- work up in weight by feel but prioritize form! -
EMOM for 8min (4 sets)
1. 10 RKC swings
2. 8-15 Hollow rocks (scale with Hollow hold var. if your position is not yet optimal)
With a 5min running clock:
Go for max distance (goal is to not put the KB down):
15m single arm KB-OH carry
15m single arm KB-FR carry
15m single arm KB-suitcase carry
then switch arm
then back to first side
...
8 sets of:
2 min on 90 sec off
1. AMRAP of:
6 cal Echo bike
6 DB Hang Snatches (3 each side)
2. AMRAP of:
6 Box Step Over
9 Ring Rows
24 Ball Taps (Postnatal)/ 6 cal concept 2 Bike (Prenatal)
18 sets of: (Bike and Row)
1min on
1min off
Switch Ergs btw sets.
Goal is to keep your pace over all Sets!
5 sets
3-Position Snatch (Floor / hang / high hang) @ 65-80%
rest 90s
All sets go from 90% of your 1RM
3 sets
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-10 2" deficit reverse lunges each side (2x DB in hands)
rest 45s between legs
3 sets
6-10 Barbell roll outs
rest 30s
ME banded seated legcurls (shoot for 20-30 reps)
rest 30s