Every 90 sec for 12 sets
3 sets:
3 hang cleans
3 strict press
4 sets:
2 hang cleans
2 push press
5 Sets
1 hang clean
1 split jerk
8 hang cleans
6 front squats
4 push jerks or push press
2 Burpee o Barbell
20 WB (split as needed)
10 sync Cluster @45/60 kg
10 sync Barfacing burpees
20 T2B (split as needed)
10 sync power clean and jerks
10 sync barfacing burpees
20 cal row (split as needed)
Goal: 5km on the Ski Erg
while Person A is on the Ski Erg the others are on the EchoBike
switch after 300m Ski Erg
every 2:30 do a 200m run together
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
rest ~30sec. btw legs
5 rounds of:
10 Double DB-Hang Snatches
10 Push ups
30 Single Unders
- 10min cap -
For 12-15 min work on kipping T2B
- jump into (glide)kip into hollow
- Do the 1st/2nd/3rd rep
- Use Bands to get Feedback in key positions
If the skill is sufficient do
EMOM8
15s ME T2B
3 sets
12-16 seated crunch with Band
12-16 alt. Arm lift offs on box
12-16 Pike ups on rack
Rest 90s
4 sets of:
4:00min on 3:00min off
500/450m row
8 DB-Hang Squat Cleans @2x22,5/15kg
12 alt. DB-Push Presses @2x22,5/15kg
ME Burpee BJ over (24/20'')