A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

15 sets of:
20sec. on 10sec. off
1. max Push ups
2. max Ring Rows
3. max cal Echo Bike

A. Lower Body Strength

5 sets of:
5 Deadlifts (no TNG)
rest 1-2min

B. MetCon

5 sets of:
3min on 1min off

12cal Echo Bike (max 1min)
then AMRAP of:
12 Dual DB-Hang Clean and Push Press
12 Goblet Squats
12 Ring Rows

A. Snatch

15 mins to work up in Complex:
Power Snatch +Snatch balance +2 OHS


EMOM‘12
1)12 Muscle snatches
2)15 WB

A. Clean and Jerk Warm up

In 6min build up to ~80% for Clean and Jerk

B. Clean

Every 2min for 6min
2 Hang Cleans @80-95%

C. Jerk

Every 2min for 6min
Push Jerk + Split Jerk @80-95%

D. Front Squat

3 sets of:
4-6 Front Squats @RPE 8-9
rest ~2min
Aim to work up in reps or weight slightly from last week but still keeping at least 1RIR.

E. Strict Gymnastics Capacity

10min EMOM
1. 4-12 strict HSPU
2. 4-12 strict pull ups

A. Endurance Mixed Zones

Every 5min for 20min
800m Run

@20:00 for 20 min
500/450m Row
200m Run
30/22cal Echo Bike
200m Run
@Zone 2 Intensity