In 12min do 6-8 sets of:
P. Clean + Hang Clean + Push Jerk
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
6 bounding forward jumps (if not familiar with jumping go for 12 pogo jumps)
then 15 Facepulls (1sec. hold)
rest 60sec.
3 sets of:
30m offset KB-carry (each side - Overhead + Front rack - adjust to FR+Suitcase if OH position is insufficient)
rest 30-60sec. btw sets
40min at a consistent pace:
800m run
30/25 cal Echo Bike
-stay consistent the whole 40min. You shouldn't have to slow down at any point!
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
Every 6min for 30min (5 sets):
500/450m row
12 single arm DB-Thrusters (6 each arm - 22,5/15kg)
12 T2B
12 single arm DB-hang Snatches (6 each arm - 22,5/15kg)
50 DU´s
- scale as needed to finish sub 4:00 consistently! Aim for negative splits! -
Turkish getup progressions
4 sets
10 kb deadlifts
8 kb Fs
6 kb pushpress
Rest 90s
Amrap8 Konga line style
15m sledpush
While you are not pushing the sled do the given task.