5 sets of
50 Du‘s
22 Hang Squat Snatches (22,5/15 kg)
18 Hand released push ups
14 T2B
then
800 m run
into
5 sets of
22 STOH (22,5/15 kg)
18 goblet rev. Lunges
14 C2B
TC 30 min
3 sets of:
3 Deadlift (no TNG) @1-2RIR
rest 2-3min
3 sets of
5-8 single arm DB-Push Press @31X1 (each side)
rest 60sec.
8-12 bent over BB rows (sup. grip - controlled)
rest 60sec.
- aim for more reps than last week or increase weight if you already did the highest number of reps in that range last week. -
3 sets of:
45sec. ME goblet squats (aim for constant tension on quads)
Rest 90sec.
Try to aim for for reps or go higher in weight than last week.
Every 90s for 20 sets (30 min)
3 sets (light)
8 tall cleans
4 sets (moderate)
6 hang power cleans with slow pull to thighs and 2s pause in catch
5 sets (moderate / heavy)
4 hang cleans with 2s pause in catch
8 sets (heavy)
2 hang cleans
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
AMRAP6
3 hang cluster (35/25)
20 Doubeunders
6 hang cluster (35/25)
20 Dus
9 hang cluster (35/25)
......