8 sets of:
2min on 2min off
1. 20 alt. DB-Snatches (22,5/15kg)
20 WB (20/14lbs)
max cal row for remaining time
2. AMRAP of:
5 C2B - scale to pull ups or ring rows
7 push ups - scale to knee push ups
9 goblet squats (22,5/15kg)
- aim for consistent reps over all sets. scale reps and/or weight as needed to have at least 30sec. of rowing in each set. -
5 sets of:
- 1 power clean
- 1 hang squat clean
- 1 split jerk
rest 90s
--> increase weight throughout sets, focus on good form
3 sets of:
- 1 splitjerk + 5 strict press (in split)
rest 90s
3 sets of:
5 Back squats @1-2RIR
Rest 2-3min
Aim to work a little bit heavier than previous cycle and heavier than last week if RIR allows it with good form.
Every 2min for 10min:
3 Hang Snatches
Start @~75% 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! If you managed all your reps unbroken last week, go up by 1-2 reps, if not keep reps the same. If you accumulated reps, aim for same reps and less sets, or go up in reps by 1-2 as well. -