8 sets of:
3min on 2min off
1. 400m run (max 2:00)
then max WB (20/14lbs) in remaining time
2. AMRAP of:
12 alt. DB-Snatches (22,5/15kg) - scale in weight
9 Pull ups - scale reps or to inverted bar rows
6 Burpee over DB
- aim for consistent scores over all sets! -
3 sets of:
15-20 hip banded good mornings (band pull hip back)(green band)
10-15 spanish squats (green band)
10 palloff press each side (red band)
- no rest between movements -
3 sets of:
6 (2'' def.) rev. lunges @ RPE 8
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
Every 3 min for 9 min
40s cyclists goblet squats (31X1)
Every 90s for 16 sets
4 sets:
1 halting snatch grip dl (2s in hip)
1 snatch high pull
1 snatch from floor
1 hang snatch
4 sets:
1 snatch high pull
1 snatch from floor
1 hang snatch
4 sets:
1 snatch from floor
1 hang snatch
4 sets:
1 hang snatch
Emom5
5 banded btn press
5 shoulder dislocates
5 banded OHS
5 sets
P. Clean + 2 Hang Cleans @ 65-80%
- go every 2min -
All sets go from 90% of your 1RM
3 sets
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 90sec
- progress by working up in reps within the rep range, going with a slower tempo for a greater ROM on ecc. or pushing less with the arms off the floor (in that order, and not all in one session)
6-10min EMOM
8-12sec. all out Echo Bike sprint
- adjust time on max power output and only go for more than 6 sets if you can still maintain our output! -