Every 90 sec for 8 rounds
1 snatchpull; 1 snatch; 3 Overheadsquats
Then
5 Sets:
1 snatchpull; 1 snatch @max weight of complex
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row
6-10 Bent-Over Barbell Row
12min AMRAP of:
6 Burpees
9 Goblet Squats
12 Single arm DB-H. C+J (6 each side)
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
Percentages from 1RM Snatch
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
1 Pause Front Squat
Shoot for a little bit more weight than last week across all set!
3sec. pause in bottom position.
Ever 2min for 12min:
1. 4-6 strict (def.) HSPU + 4-8 Kipping (def.) HSPU
2. 4-6 strict (wtd.) Pull ups + 6-15 kipping/butterfly Pull ups/C2B
Aim for a variation and number of reps that you can sustain for all 3 sets on the strict movement. Go unbroken for the whole complex (not coming down after the strict reps before kip/butterfly). Do not go for your max number of reps in the first week!
We increase intensity over the weeks by adding weight to the strict pull ups, deficit to the strict HSPU and/or reps to the kipping/Butterfly in that targeted range.
--> If you managed to maintain your strict reps, go for more reps with the same def./weight or increase def./weight slightly. If you managed to hold your reps on the kipping/butterfly for all 3 sets, aim for 1-2 more reps from the first set on. Otherwise aim for the same numer of reps as last week.
3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press
While doing 3 miutes Rest do
1. 15s Single leg sideplank / side
2. 20s Miniband walk / each side
Work @ RPE 8-9 for the Press
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down