Every 5 min for 25 min
65 DU’s (max. 1min)
20 KB SDHP (24/20 kg)
15 T2B
12 KB GTOH
10 Burpees o. KB (Faceing)
Scale to finish every set sub 3:00 min
3 sets of:
5 Deadlifts with 4sec. ecc. (no TNG) @ heavier than last week
rest 1 min
8-10 DB-Floor Press (1sec. hold at bottom) @ heavier or more reps than last week
rest 1 min
3 sets
6-10 bent over BB-rows (supinated grip)
rest 90sec.
- Only increase weight if you managed to reach the upper rep range for each set last time. Otherwise try to do more reps with the same! -
3 sets no rest
30 facepulls
30s single leg rom DL hold with 5-10kg plate per side (bottom pos./focus on perfect position)
Emom8
1 snatch balance with 2s pause in catch
Rest 2 min
Emom 6
1 OHS with 2s pause in bottom position
Rest 2 min
Emom4
1 OHS
4 sets
8-10 hang snatch pulls (tng)
Rest 60s
6 sets (Build up a heavy set)
3 splitjerks
60s rest
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
8-12 (w.) Ring pushups @31X1
(Focus on depth and ext. Rotation on top)
Rest 60s
2-3.2-3.2-3 strict C2B
(Rest 10s between clusters)
rest 60s
For time (TC 5)
40/30 cal row
20 burpee over rower
10 Pushjerks (80/60)