30min AMRAP of:
800m run
30 WB (20/14lbs)
25 russ. KBS (24/16kg)
20 pull ups (scale reps to 15 or 10 or to inverted bar rows)
In 15min:
first
work up to a starting weight for complex (2nd weight after empty bar)
then
6-8 sets of:
1 snatch pull from floor
1 Hang snatch
1 OHS (2s pause in bottom position)
- work up in weight by feel but prioritize form! -
EMOM for 10min (5 sets)
1. 3 max height wallballs (single reps)
2. 10-20s L-hang
One set
400m Farmers Walk
(to gas station and back)
(24/16 is max!)
Every 90s for 18 min ( 12 sets)
4 sets
1 hang power snatch
3 snatch balance
1 Hang snatch
4 sets
1 Hang power snatch
2 snatch balance
1 hang snatch
4 sets
1 hang power snatch
1 snatch balance
1 Hang snatch
Every 2 min for 10 min
5 pause snatch pulls from floor
( 1s above knee)
EMOM12
4 sets
3 Splitjerks (start with 1st weight after empty Bar)
4 sets
2 Splitjerks
4 sets
1 Splitjerk (75-90%)
All sets go from 90% of your 1RM
3 sets
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1/ 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 DB Floorpress (1s at floor)
rest 60s
6-10 strict (wtd.) Chrinups
rest 60s
Try to increase reps first then weight!
For time (TC 6 min)
21-15-9
SA alt. DB Devils press (22,5/15)
T2B