3 sets
3 CMJ + 3 Broadjumps
Every 2:30 for 15 min (6 sets)
1 high hang clean
1 pushpress
1 hang clean
1 pushjerk
1 clean from floor
1 splitjerk
Build up with good form! Start rather light because its a long complex!
3 sets
15 bentover reverse flys with small plates
30 bentover reverse flys without weight
Rest 60s
Every 2 min for 30 min (15 sets)
2 sets (light)
5 pressing snatch balance
(slow and controlled)
3 sets (moderate)
4 snatch balance without moving feet
4 sets (mod./heavy)
3 snatch balance with moving feet
6 sets (heavy)
2 OHS
Build up in small steps with good form!
4 sets of:
5-8 rom. DL with 3sec. ecc.
rest by feel
6-10 single arm DB Floor Press @21X1 (each side)
rest by feel
3 rounds of:
20 single arm DB-Hang Clean and Jerks (10 each side)
20 Goblet Squats
In Teams of 2
2 rounds of:
5 sets of:
15/11cal Echo Bike (scale to sub 45sec.)
- YGIG per set (5 sets each) -
rest 2min
5 sets of:
20/15cal row (scale to sub 45sec.)
- YGIG per set (5 sets each) -
rest 2min
10min to work on Muscle up technique
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a total volume approach (5 sets of higher rep muscle ups with 90sec. rest) to practice an already technically improved movement with a little more fatigue
Snatch (tng)
2 - 2 -1 - 2 - 2 - 1
Rest 90s - 120s between sets
Start the first wave @ ~ 85% if able to go tng in the doubles with that weight. Otherwise start lower so you are able to. The second wave should start a bit higher than the first.
Power Snatch (DNG)
5 - 4 - 3 reps
Rest 90s
10min AMRAP of:
10 alt. DB-Snatches @30/22,5kg
14 BJ over (24/20'')
18 WB (20/14lbs)
T2B Skill
Walking lunges + Partner sideplanks
Amrap6
4 burpees over plate
4 lanes medball run
Blackroll, MiniBand, Lacrossball
MiniBand