12 Min AMRAP

9 Pull Ups
12 OHS
6 C2B Pull Ups
12 push ups
@52.5/35 kg

Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

-5+5 back rack reverse lunges

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5+5 POWER JERK + SQUAT JERK
5 STEPPING JERK BALANCE *both side

video: STEPPING JERK BALANCE

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POWER SNATCH from KNEE + SNATCH DROP + OHS
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@59-68% *beginners bw 70% = 1RM clean+jerk
1+1+1+2@barbell, 4x[1+1+1+2]@59-68 jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 70-75%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE CLEAN DEADLIFT *2cm, knee, mid-thingh
3x3@today c&j weight or 10kg more, rest btw sets 2min

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time

A)
3 sets of:
16-20 KB seesaw row
8-10 single leg goblet squats to target/side
6-8 KB windmill/side
rest 2 mins. between sets

B)
3 rounds (1 minute for max reps each station)
1: sumo deadlift high pull
2: sit ups
2: single arm KB push press
3: up downs
4: rest

A: SA push ups 1xMax/arm
B: Push ups 3xMax
C: SA DB Shoulder press 2set

4 Rounds

4 min ergo (easy pace, 60-70% of max, PK)

4 min of (medium pace, 70-85% of max, VK 1-2)

12 kb swing
10 kb hang C&J
8 Kb squat
6 No jump burpee

8x3 shoulder press

3rm clean