Every 6min for 30min (5 sets):
400m run
20 WB (20/14lbs)
16 alt. DB-Snatches (22,5/15kg)
12 Par. facing Burpees
- scale as needed to finish sub 4:00 consistently! -
For 5-8 min practice Kipping T2B (single quality reps or small sets of 3-5 reps)
AMRAP5
4 T2B
4 double KB Pushpress (2x24/16kg)
rest 2 min
AMRAP5
6 downups
6 double KB FS (2x24/16kg)
rest 2 min
AMRAP5
8 Pushups
8 double KB swings (2x24/16)
Every 2 min for 12 min do
1.1.1.1 powersnatch
(10s rest between reps)
3 sets
10 snatch balance (1s pause in catch)
Rest 30s
100m farmerswalk
Rest 30s
Every 90s for 8 sets
4 sets
2 Pushjerks + 2 Splitjerks (start with 1st weight after empty Bar)
4 sets
1 Pushjerk + 1 Splitjerk (75-90%)
All sets go from 90% of your 1RM
3 sets (+1kg-2,5kg from last cycle)
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-12 weighted Ring Pushups @21X1 (with chains)
rest 60s
1-2 legless ropeclimbs (start seated on the floor if 2 are easy)
rest 60s
(more reps before weight if possible)
For Time (TC 6 min)
15-12-9
Burpee Boxjump overs (24/20")
C2B