With partner, 90s on - 45s off x10, alternate between a & b.
a) 8 syncro no-jump burpee + amrap russian kbs
b) 4 syncro push up, 8 syncro sit up + amrap box get up

AMRAPs are done as YGIG.

1:00 Active Samson
1:00 Front Rack Stretch on Box
1:00 Banded Front Rack Stretch ( each )
1:00 Pigeon Pose on Box ( each )

With a continuously running 12min clock perform:
36 DU + 8 Overhead Lunges 22,5/17,5kg in the first 2min
36 DU + 12 OH Lunges, in the second 2min
36 DU + 16 OH Lunges, in the third 2min
...
Continuing this for as long as you are able.

Power Clean + Split Jerk

4 x ( 1 + 1 ) @ 50 - 60 %

Clean Pull

4 x 2 @ 100% @ C&J

Front Squat

3 x 2 @ 80%

Tall Jerk @ Barbell

4 x 3

Box Jumps

4 x 2

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35k

WORKOUT 2

LIGHT WEEK 8/13

WARM UP n.15-20min SAMA

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BLOCKS CLEAN + JERK *bb above knee
8[1+2]@62% jerk-% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@70% fs-% pal 2min

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CLEAN PULL *first reps full foot
4x2@95% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

20-50 FLUTTER KICK
10@weight REAR DELT FLY
10@weight BACK RAISE

AMRAP 11

40 Medball Russian Twist 20/14p
Rest 0:30
20 Medball Squat Cleans 20/14p
Rest 0:30
20 Plank To Push-ups

Bench Press

5-5-5-5-5

After each set One ARM Dumbbell Shoulder press 5+5

Go Every 3:00

5 ROUNDS

• 15 seconds toes to bar from L-Hang
• 15 seconds rest
• 15 seconds toes to bar
• 15 seconds rest