6 sets of:
3 min on// 2 min off
1. AMRAP
8 Pull-ups
10 SA DB Thruster (22,5/15kg)
30 Du‘s
2. 200m run
then AMRAP of:
10 alt. SA DB-OH rev. Lunges
6 Burpees
3 sets
3 weighted squatjumps (5-10kg plate)
Into
3 CMJ
rest ~30sec.
8 sets of:
1 clean lift off (2s 2cm off ground)
1 clean pull
1 clean
Rest 60-90s
Build up by feel but prioritize form!
3 sets of:
6-8 heavy jerk dipsquats @ 110-120% of clean complex
Rest 60s
3 sets of:
30s plank
Into
30s protraction hold in pushup support pos.
rest 60sec.
Oly Snatch:
12min to work up in weight :
3 Position Snatch (High Hang/Hang/Below Knee)
Start with 1st weight after empty bar and work up in weight (moderat weight)
Snatch 10min EMOM:
Start with last weight of the 3 position snatch - goal is to hit every rep consistently
Accessories:
3 Rounds of:
6-8 Hang Muscle Snatch
6 Overhead Squats
20-30sec Side plank (each side)
Rest 60sec
10 sets (Build up a heavy set)
1 splitjerks
30s rest
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 75%
3 @ 85%
1+ @ 95% (ME / 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
If you managed the upper range then you can add weight
For time (TC 8 min)
30-20-10
Calories row
DB pushpress (2x22,5/15)