10 Rounds total
P1) 1min echo bike at 9RPE
P2) Rest
AMRAP 10
P1) 400M Run at 7-8RPE
P2) Rest
AMRAP 10
Both partners run at 6-7RPE
Work on efficient drive and dive
6 Sets @maderate weight
1 powerclean + 1 pushpress + 1 pushjerk + 1 splitjerk
Every 6min for 30min (5 sets):
400m Run
2x 10m Burpee Broad Jumps
2x 10m DB-walking Lunges
20/15cal Row
6-8 Box Step-Up
6-8 Box Step-Up
6-8 Box Step-Up
rest 30-60sec.
8-15 Ring Row
8-15 Ring Row
8-15 Ring Row
rest 30-60sec.
5 sets of:
60sec. Echo Bike
60sec. off
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
Work at RPE 8-9 in each set!
8-15 Push-Up
8-15 Push-Up
8-15 Push-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
8-15 Supinated Pull-Up
12-20 Front-Racked Double Kettlebell Walking Lunge Step
12-20 Front-Racked Double Kettlebell Walking Lunge Step
12-20 Front-Racked Double Kettlebell Walking Lunge Step
12-20 Front-Racked Double Kettlebell Walking Lunge Step
5-8 Barbell Deficit Deadlift
5-8 Barbell Deficit Deadlift
All sets @ RPE 7-8
Power Clean + Hang Clean + Below Knee Clean + Clean + Front Squat
Power Clean + Hang Clean + Below Knee Clean + Clean + Front Squat
Power Clean + Hang Clean + Below Knee Clean + Clean + Front Squat
Power Clean + Hang Clean + Below Knee Clean + Clean + Front Squat
Power Clean + Hang Clean + Below Knee Clean + Clean + Front Squat
TNG for Clean
6-12 Pistol
6-12 Pistol
Rest 60s after each leg. Do 2 sets for each leg in Total! RPE 7-8
3 sets of:
6-10 Foam roller Hamstring Bridges (2sec. hold)
rest 30-60sec. btw sets
6-12 Kneeling Barbell/abwheel Roll Outs
6-12 Kneeling Barbell/abwheel Roll Outs
Suitcase Carry
Suitcase Carry
each side