4 Sets of:
15 target Burpees
20 DB Fr Squats 2x22,5/15
200 m run
15 Pull ups
15 PushUps
10 DB P.Cleans 2x22,5/15
rest 2-3 min after each set
TC 33 min
scale so that u can finish every set in sub 6 min
In 4-6 sets work up to 1 Heavy set of:
3 Bench Press @RPE ~9
Then 2x6 @80%-85% of H3
rest 1-2min
3 sets of:
8-10 2'' def. rev. lunges (each side - DB´s in hands)
Rest 30-60sec.
3 iso HSPU (3sec. hold in bottom pos. - scale to neg. only with iso hold, ROM or to (neg.) push ups)
Rest 30-60sec.
4-8 chin ups with 3sec. iso hold at mid range on ecc. (scale to banded or feet supp.)
Rest 30-60sec.
- aim for more reps/weight on the lunges, increase ROM on HSPU and shoot for more reps on chin ups before increasing difficulty! -
4 sets
8 lateral medball shocks
rest 20s between sides
Every 90s for 16 sets
4 sets
4 Hang Powerclean + 4 strict presses
4 sets
3 Hang Powerclean + 3 Pushpresses
4 sets
2 Hang Powerclean + 2 Pushjerks
4 sets
1 Hang Powerclean + 1 Splitjerk
Every 90s for 5 sets
1 x 2-position snatch @ 70-85%
(hang / floor)
Then EMOM3
1 hang snatch @ 90-95%+
3 sets
5 reps @ 75-85% (1-2RIR)
Rest 2 min
If possible go a little higher than last week but with 1-2 RIR
4 sets
As unbroken complex (Dont rip your hands!)
2-3 butterfly pullups
2-3 C2B
2-3 BMU
Rest 60s
As unbroken Complex
2-3 strict (def.) HSPU
2-3 kipping (def.) HSPU
2-3 kipping (def.) hspu with 3s ecc.
Rest 60s