30min AMRAP of:
200m run
15 Goblet Squats @ 24/16kg
200m run
15 Burpees
200m run
15 KB-SDLHP @ 24/16kg
200m run
15 Pull ups
In 12min do 8-12 sets of:
2 Hang cleans + 1 Splitjerk
- start at first weight after empty bar and work up by feel but prioritize form! -
5 sets
3-5 explosive Deadstop Handrelease Pushups (scale to knees if needed)
into
8-10 explosive medball ground shocks from chest
into
16-20s L-Hang
rest 60s
400m Farmers walk (AHAP)
* each time you put the KBs down do 10 Airsquats
6 sets
3 high catch bj into 1 depth jump
Rest 60s
Every 90s for 16 sets
4 sets
4 pressing snatch balance
4 sets
3 snatch balance without moving feet
4 sets
2 snatch balance
4 sets
1 OHS
Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)
2 jerk dip squats (2s pause in bottom pos.)
1 splitjerk
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 65%
5 @ 75%
5+ @ 85% (ME -2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 (weighted) Ringdips
rest 60s
6-10 (weighted) Ring pullups
rest 60s
For time (TC 6 min)
15-12-9-6-3
Boxjump overs (30/24")
Alt DB snatches (30/22,5)