3 sets of:
6 rom. DL with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 landmine Press with 3sec. ecc. (each side)
rest 60sec.
4-8 (wtd.) chin ups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
3 sets of:
8-12 lat. box step ups (each side - at ~knee height - wtd. in goblet pos.)
rest 30sec. btw legs
EMOM 6 min:
1 Push Jerk + 1 Split Jerk
@RPE8 all Sets
> Build up to weight @RPE8 and work with it over all Sets
> Focus on technique & Stability
6 sets: (12 min TC)
1 High Hang Clean
+ 1 Hang Clean
+ 1 Clean
>Start with 1st weight after empty bar + Build up to a technical Heavy Last set.
3 Sets: (no rest)
- 40 sek alt March in Wall Sit Hold
- 20 Banded hamstring curls
- 15 sek RKC Plank
3 sets of:
5 Back squats @1-2RIR
Rest 2-3min
Every 2min for 10min:
P. Clean + Hang Clean + Push Jerk
Start @80% and work up by feel (no fails)
Every 2min for 8-12min (4-6 sets)
1-3 strict MU + 2-6 kipping MU