8 sets of:
3min on 2min off
1. 400m run (max 2:00)
then max WB (20/14lbs) in remaining time
2. AMRAP of:
12 alt. DB-Snatches (22,5/15kg) - scale in weight
9 Pull ups
6 Burpee over DB
3 sets of:
3-6 (wtd.) Cluster Pull ups (with 15-20s rest between reps @2-4RM)
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
2-4 Cluster strict HSPU with 3-5sec. ecc. (15-20sec. btw. reps)
(scale with 2-4 neg. Clusters with 5-10sec ecc or 3 cluster sets of: 1 wall walk + 3-5 DB-strict press)
Rest 60sec
In teams of 2 (YGIG per movement)
Amrap8
6/4 cal Echo Bike
3-6 burpees + 1 each round
Every 2 min for 30 min (15 sets)
2 sets (light)
5 tall jerks with 2s pause in catch
(slow and controlled)
3 sets (moderate)
4 pushpresses with 2s pause in dip
4 sets (mod./heavy)
3 splitjerks with 2s pause in dip and catch
6 sets (heavy)
2 splitjerks
Build up in small steps with good form!
10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)
1 snatch
Rest 45-60s
Try to do more reps at your top weight from last week!
Backsquats
5-4-3-2-1 each set with 1-2 RIR
(start @ ~ 80%)
Rest 2 min
Try to increase each weight about 2,5 - 5kg from last week as long as it is still 1-2 RIR.
For 10 min work on Ropeclimbs technique
For time (TC 5)
21-15-9
Thruster (42,5/30)
Boxjump overs (24/20")