12 min to work on T2B
1. Skill work:
- work on that first rep by practicing jumping into Hollow --> Arch etc...
- get that second rep!
- do multible sets of 3-5 reps and work on movement efficiency
2. capacity work:
10 sets of: X T2B rest 30sec.
10min AMRAP of:
12 DB-Front Squats @2x22,5/15kg
50 DU´s
12 DB-Push Press @2x22,5/15kg
50 DU´s
4 Sets:
3 Snatch Balance @50% of Snatch RM
(60 sek Rest btw sets)
>Focus on form and Position
Squat Snatch:
1) 5 x 5 @ moderate weight
—> 30 sec timeframe/ 60 sek Rest after every set
2) 4 x 3 @ moderate-Heavy weight
—> 90 sek Rest After every set
3) 3 x 1 @ find a Heavy weight
—> Rest as needed
10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)
1 Clean and Jerk
Rest 45-60s
2 sets of:
4-6 Cluster Front Squats (1.1.1...rest 30sec. btw reps) @~3-4RM (~90% of 1RM)
Rest 2-3min btw sets
- if you did 6 solid reps in first cluster set go up by 2,5-5kg for second set
- if you only got 4 or struggeld to get the 5th rep in the first cluster set go down by 2,5-5kg
4 sets of:
max rope climbs in 45sec.
rest 1min btw sets