3 rounds of:
14 DB Deadlifts (2x22,5/15kg)
400m run
14 T2B
400m run
14 DB Hang P. Clean
400m run
14 Burpees over DB (faceing)
400m run
14 DB Thruster
TC 35 min
8 alt. sets with 1 min rest between
1. AMRAP3
400m run
ME Echo Bike for cal. rest of the time
2. AMRAP3
400m run
ME Row for cal. rest of the time
Scale Distance so that you are able to finish the run in sub 2 min consistently! Goal is to hold the calories over all sets or even get faster over time!
Emom8
1 hip muscle snatch
Rest 2 min
Emom 6
1 hip power snatch
Rest 2 min
Emom4
1 hip squat/powersnatch
3 sets
8-10 pendlay rows
8-10 bentover reverse flys
Rest 60s
Every 90sec. for 7:30min (5 sets)
P. Clean + Hang Clean
@ 70-85%
then
Every 60sec. for 3min (3 sets):
1 Clean @ 85-95%
All sets go from 90% of your 1RM
3 sets (+2,5-5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 1 Atemzug oben / Cap at 15 reps)
3 sets
6-8 single leg DB-rom. DL (2xDB´s)
rest 45sec btw legs
- shoot for a few more reps than last week in total. Only increase weight if you have done the highest number of reps in that range for all sets last week. -
Death by Echo Bike
EMOM until fail
Start @ 6 / 4 calories and add 2 calories each round until you can not complete the calories anymore in one minute