each 3x (rest as needed)
1) beat swings (hollow/arch)
2) push back (singles)
3) push back and hip kick
4) try to pull up and jump up !keep feet in front of the bar!
5) jump up, hold 2sec on top, then push backward and down
6) try to combine the 4) + 5) for full movement
3 Rounds for Quality:
rest as needed (30-60sec)
#1 ALL-4-POSITION: 8reps per side
#2 CHIN UPS: max reps, 3-5 neg. (5-10sec. down), 3-5 banded neg.
#3 T-W-V: w/mini plates (max.5kg) 5reps
#4 bd. LAT PULL DOWNS: 5-8- reps, 5sec ecc.
3 sets
4 Deadlifts @ RPE 8-9
rest 1 min
4 Strict HSPU @ RPE 8-9 (sc: ROM / 2-3 neg. with 5-10s ecc. / box (parallette) HSPU
rest 1 min
3 sets
4-8 (wtd.) Pullups (sc: light banded / 2-3 neg. with 5-10s ecc. / feet supported )
rest 90s
- Only increase weight or difficulty if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same! -
5 sets of:
20 band pull aparts (orange)
20 Triceps push downs
- as little rest as possible, but maintain good form and keep sets unbroken -
Every 2.30 for 5 sets do
3 powersnatches from floor
2 hang powersnatches below knee
1 hang powersnatch above knee
2s hold in EACH catch
8 sets
1 snatch balance with 3s descent into dip
Rest 60-90s
3 sets
4-6 bent KB press each side
Rest 45s between sides
4 sets of:
6-8 Bulg. Split Squats @31X1 (DB‘s in hands - each side)
rest by feel
5-10 seated single arm KB-Press (each side)
rest by feel
8min AMRAP of:
8cal Echo Bike
12 DB P. Cleans
in groups of 5 do the following exercises to earn as many points as possible for ur group
1) bear hug carry max meter (68kg/45kg)
in conga line
T.C. 5min
2) plate hold - only with your fingers
single arm @15kg/10kg
1 vs. 1
as long as possible
3) BENCH Press Relay
each one of the group:
max reps w/ 65% of ur body weight
4) tug of war
3 attempts
5) Hammer hold (1xDB: 10kg/5kg) max time
- hold the DB in front of ur chest (at shoulder height) with straight arms
- lean against wall
–> Count ur points to find out who is the stronger group?