9 Sets of 90 sec on/90 sec off
1. AMRAP
15 KB Goblet Squats (24/20 kg)
15 Push Ups
15 Du‘s
2. 200 m run
25 KB SDHP
ME Burpees o. KB for the remaining time
3. 18 SA KB Thruster
ME T2B
In 4-6 sets work up to 1 Heavy set of:
3 Front Squats @RPE~9
Then 2x8 @ 70-75% of H3
3 sets of:
6 1,5 Bulg. Split Squats (contralat. Loaded - each side - 3sec ecc 1sec hold at mid range)
Rest 30-60sec
6-10 single arm DB-Floor Press (each side)
Rest 30-60sec
6-8 ring rows with 2sec iso hold in mid range on concentric and Eccentric
Rest 30-60
Every 90s for 16 sets (24 min)
4 sets
1 hang muscle snatch
1 snatch balance
1 OHS
4 sets
1 hang power snatch
1 snatch balance
1 OHS
4 sets
1 hang snatch
1 OHS
4 sets
1 hang snatch
3 sets
10 banded btn snatch grip press
5 banded shoulder dislocates
5 banded OHS
Rest 60s
5 sets
3 tall splitjerks
Rest 60s
All sets go from 90% of your 1RM
3 sets (+1kg-2.5kg from last cycle)
5 @ 40%
5 @ 50%
5 @ 60%
2 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
Wod
4 rounds (TC 10)
30 doubleunders
20 cal row
10m handstandwalk (scale distance or 20 shoulder taps in hs on wall)