10 sets of:
P. Snatch + Hang Snatch
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
5 Hang P. Snatches @ ~70-80% of heaviest double (or a weight you can work with good mechanics and speed)
rest ~1min
3 sets of:
8-12 stick crunches
30m KB-suitcase carry (each side)
Work up to:
1 High Hang Muscle Clean + 1 Tall Clean + 1 Front Squat
> focus on speed
> focus on technique
Work up to:
2 Hang Power Clean + 1 Squat Clean
> be explosive
> you can go heavy here
ME Hang Power Cleans (40/25)
>EMOM 10 FS
10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)
1 Clean and Jerk
Rest 45-60s
Aim for more reps at a higher percentage.
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 60sec.
rest 1min btw sets