24min AMRAP of:
200m run
16 WB (20/14lbs)
200m run
14 alt. DB-Snatches (22,5/15kg)
200m run
12 T2B
For 12-15 min practice Handstand / walk
1. Wallclimb or kick up to handstand with good hollow pos.
2. Weightshifting / hand lift offs / shoulder taps on wall or box (or box circles)
3. Plate climbing
4. Partner assisted / freestanding
For time
500/450m row
30 db hang pc (22,5/15x2)
10 burpees over Dbs
TC 6 min
3 sets with empty bar or light weights
tall cleans hang muscle snatches
6 tall pushjerks without jumping
(focus is on hip extention and speed under the bar)
5 sets
1.1.1 clean and pushjerk
(15s rest between singles / 90s between sets)
3 sets
1.1.1.1.1.1 clean pulls @ last weight of today +
rest 10s between singles and 90s betweens sets
3 sets of:
4 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 powersnatch from floor
( high catch with 3s pause in catch)
1 ps from floor
(Low catch with 3s pause in catch)
1 squatsnatch from floor
Start @ ~ 70% and work up by feel (no fails)
3 sets of:
12-16 backrack walking lunges @ 1-2 RIR
Rest 90s
Try to increase from last week