Maximal Strength
Back Squat:
Every 2:30 x 5
3 Back Squats
Rest 20 sec.
2 Front Squats
Barbell, 75% of 2RM
Battery
2:00 on, 1:00 off x 5
15 Box overs
12 Thrusters 40/30
Max reps burpees OTB
Notes: Thrusters must be an unbroken weight. Max effort work, no pacing.
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Weightlifting
Squat Clean
3-Position Clean (Floor, knee, mid-thigh)
Every 2:00 min for 12 min (6 × 1 Set)
Notes: increase weight / start low / no 1 rm testing (max. 60-70 %)
Split Jerk (aus dem Rig)
Every 2:00 min for 12 min 2 Split jerk (6 × 2 sets, 55-70%)
RDL
5×5, 65% vom 1 RM Clean
Accessory
Seated push press
3x10 with DB