Outdoor

Every 5min for 6 sets
20 Wallballs (20/14 lbs)
10 SA DB Devilspress (22,5/15kg)
200m run
10 SA DB Hang Squat Clean (22,5/15kg)

-> scale as needed to finish every set sub 3:30

Aerobic Capacity

Every 6 min for 36 min in alternating sets do (3 sets of each part)

1. 800m run (scale to 600m if not possible to finish in 4 min or less)

2. 1000/900m row (scale to 800/700m if not possible to finish in 4 min or less

Goal is to stay consistent over all sets! Negative Splits would be optimal!

M. Snatch + Power Snatch

Every 90s for 12 Min

2 Muscle Snatches
2 Power Snatches


> Work up By feel, but stay moderate (Good Form in muscle Snatch)

Snatch Deadlift

4 Sets:
3 Snatch grip DL with 2s hold 2cm off the ground (heavy)
rest 90s

Acc.

4 Sets: (no Rest)
5 Single Arm DB Sots press / side (elevated feet if needed)
10 alt. KB pull throughs




Splitjerk

Every 90s for 8 sets (quick build up over the first 2-3 sets to 80%. Then do all remaining sets between 80-90%)


1 jerk dip squats (2s pause in bottom pos.)
1 Pushjerk
1 jerk dip squat (2s pause in bottom position)
1 splitjerk



Wendler Strict Press

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)

Assistance exercises

3 sets
5-8 (weighted) Ringdips
rest 60s
6-10 (weighted) Ring pullups
rest 60s

Increase reps first and then weight

Metcon Couplet

AMRAP5
3 Burpee bj overs (30"/24)
6 double russian KBS (2x24/16)
9 Doubleunders