3 sets of:
6 Front Squats with 3sec. iso hold in bottom pos. @1-2RIR
rest 2-3min
3 sets of:
10-16 alt. KB-presses
rest 60sec.
8-12 incline chest supp. DB-rows
rest 60sec.
3 sets
6-8 single leg RDL @31X1 (each side - contralat. loaded)
rest 60sec.
EMOM 15 min:
1.-3.: 2 Snatch DL (Pause 2sec below knee + mid tight) + 2 Snatch Pull
4.-6.: 2 High Hang P. Snatch + 2 high Hang Squat snatch
7.-9.: 2 Hang P. Snatch + 2 Hang Squat snatch
10.-15.: 2 Power snatch + 2 Squat Snatch
>Minute 1-9: empty Barbell
>Min. 10-15: light- moderate weight
4 Sets:
3 OHS @30X1
>Start with 2nd weight After empty BB + Build up over Sets by focusing on tempo!
2 Sets:
- 8-12/ Side SL Hip thrust (20/15kg BB)
- 12-15/ side Sideplank Rotations (+Plate)
(30-60 sec rest btw sets)
3 sets of:
6 Back squats @1-2RIR
Rest 2-3min
Aim to start a little bit heavier than previous cycle if RIR allows it with good form.
Every 2min for 10min:
3 P. Clean and Push Jerks (aim for fast cycling/transition from clean catch to jerk)
Start @~70% and work up by feel (no fails)
10min EMOM
1. X C2B
2. X/Y kipping Ring Dips
- aim for the highest number of reps you can keep unbroken sets with. If you only have 1-5 unbroken reps, go with a 30-40sec. window and accumulate a number of reps you are able to hold in that same time frame for all sets! -