5 sets of:
4min on 3min off
400m run (start @ back wall)
15 DB-Front Squats @2x22,5/15kg
15 T2B
ME Devils press @2x22,5/15kg (shoot for at least 45sec.)
3 sets of:
6 hybrid stance Sumo Deadlift from floor (new setup each rep) @1-2RIR
rest 2-3min
3 sets of
6-10 SA DB floorpress with 1s pause in bottom pos. Each side
rest 60sec.
4-8 (wtd.) Pullups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.
3 sets of:
8-12 ATG Splitsquats on forefoot with 3s ecc. each side (handsupported on rack if needed)
rest 60sec.
Every 90s min for 12 sets (18 min)
3 sets
3 strict presses (2s hold on top)
2 pushpresses (2s hold in dip)
1 splitjerk
4 sets
2 pushpresses
1 splitjerk
5 sets
1 splitjerk
4 sets
5-8 Jerk dip squats with 3s ecc. @ ~120% + of last weight
Rest 60s
3 sets of:
6 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min
Try to start a bit higher than last cycle if the RIR allows it with good form.
Every 2min for 10 min
1 pause power snatch (3s Pause in catch)
1 hang snatch
1 pause OHS (3s pause in bottom pos.)
Start @ ~ 75-80% and work up by feel (no fails)
3 sets of:
12-16 backrack walking lunges @ 1-2 RIR
Rest 90s