8 Sets:
1 snatchbalance; 2 Overheadsquats ( 3x1x1)
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
5 Deadlift
Build up to a heavy 5 rep DL for the day in 10min.
Deadlift
One max set of TNG Deadlifts @80-90% of H5 - shoot for more than 10 reps, but no more than 20.
5 rounds of:
20/15cal Row
15 T2B
10 Front Squats @60/40kg
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
rest 30-60sec. btw legs
12min AMRAP of:
6 single arm KB-Push Presses (each arm)
9 DB-P. Cleans
12cal Echo Bike
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!
12min EMOM
1. 45sec. Echo Bike for cals
2. 6-12 H.P. Cleans @~55-65% of max complex weight