With a running clock:
@ 0:00
21-15-9 of:
WB @20/14lbs
Pull ups
alt. DB-Snatches @22,5/15kg
- 8min cap -
@ 12:00
3 rounds of:
400m run
12 SA DB-Hang Squat Cleans @22,5/15kg
- 8min cap -
1 1 Snatch High Pull + 3 Hang Snatches
1 1 Snatch High Pull + 3 Hang Snatches
1 1 Snatch High Pull + 3 Hang Snatches
1 1 Snatch High Pull + 3 Hang Snatches
1 1 Snatch High Pull + 3 Hang Snatches
7 Front Squat
7 Front Squat
7 Front Squat
Work at RPE 8
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
1 leg stays on box for 8-12 reps. Rest 60s after each leg
8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls
Work YGIG with a Partner
3 sets
6-12 V-Ups
6-12 alt. Vups
6-12 Tuckups
12-24s Hollow Hold
Rest 60s
6 sets
4 hang squatcleans
1 Splitjerk
Rest 90s-120s
3 sets
20-30s Double KB OH hold
Into
20-30s Double KB Standing FR hold
Into
20-30s Double KB Bottom of squat hold
Rest 90s
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
controlled eccentric
4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up
4-6 Ring Pull-Up
Alternating Dumbbell Snatch
Echo Bike
Alternating Dumbbell Box Step-Up
Rest
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
with controlled ecc. and 1sec. pause in bottom position (4'' elev.)
rest 60sec. btw legs
work @RPE 8-9
6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up
work @RPE 8-9
5-10 Strict Pull-Up
5-10 Strict Pull-Up
5-10 Strict Pull-Up
work @RPE 8-9