6 alt. sets of:
3 min on// 2 min off
1. 400m
10 KB Squat Cleans (24/20 kg)
ME T2B for remaining time
2. AMRAP
8 KB russ. swings
4 Burpees
8 KB PushPress
4 Burpees
12 alt. sets 60s on // 60s off
1. Amrap
3 pullups
6 pushups
9 airsquats
2. Amrap
20 doubleunders
10 DB hang powercleans (2x22,5/15)
Go hard each set! Dont pace yourself too much!
Every 90s min for 8 sets 12 sets
3 jerk dip squats
2 jerk drives
1 pushpress / 1 splitjerk
Do the pushpress for the first 4 sets and then go for the splitjerk until the end.
3 sets
8-10 splitstance strictpress
Rest 60s
16-20 banded Latpulls
Rest 60s
3 sets of:
3 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min
Every 2min for 10min:
2 snatch pulls
(2s pause 2cm off the floor + 2s pause below knee + 2s pause above knee)
+ 1 snatch from floor
Start @ ~ 70-80% and work up by feel (no fails)
3 sets of:
6-10 backrack reverse lunges
(1-2 RIR / rest 45s between legs)
Try to increase weight or reps if possible