4 sets of:
4min on 3min off
500m row / 1000m C2-Bike
then AMRAP of:
12 Goblet Squats
12 KB Hang clean and Jerks (6 each side)
12 alt. shoulder taps
12 KB Swings (scale to DL)
1.
10 Renegate rows
12Fr Squats
14 PushPress
10 Fence Sprints
2.
10 Pull ups
12 DB hang Squat Cleans
14 Do Push Jerk
200 m run
3.
10 C2B
12 DB Cluster
14 Snatches
400m run
22,5/15kg
2 min rest btw. sets
Every 90s for 15 Total sets
5 sets
3-position snatch (high hang / hang / floor)
5 sets
2-position snatch (hang / floor)
5 sets
Snatch (floor)
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
rest 30-60sec.
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
rest 30-60sec.
10min EMOM
10sec. Echo Bike Sprint @~70% of max output
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
Try to do more sets at your top weight from 2 weeks ago in These sets!
4 Deadlift
10 Deadlift
15 Deadlift
Build up for 1 heavy set of 5 TNG deadlifts and go down in weight from there when the reps go up. All sets should habe 1-2 RIR
Strict Handstand Push-Up
Strict Handstand Push-Up
Strict Handstand Push-Up
Max effort from floor with at least 5 reps
5 Single Arm Dumbbell Hang Squat Clean Thruster
10 Box Jump Over
15 Chest-to-Bar Pull-Up
Reps are per side
Practice kipping HSPU for 15 min
1. If you do not have a HS to wall yet:
- practice Wall-walk and HS-hold (with partner ass.)
- work on pike HSPU
2. If you do have a HS to wall:
- practice controlled eccentrics (even with reduced ROM)
- work on Tripod position and correct sequencing of hips and legs during kip
- aim for bigger ROM in sets of 1-3
- if you are confident with a big kip and have great ROM, work on sets of 3-5 with controlled eccentric
3 round for time
10 Burpee Boxjumps (24/20")
20 DB Stepovers (2x15/10) (20")
30 V-ups