A:
3-3-3-3-3-3 Split Jerks
6 sets of 8 DB Bent over Row to external rotation
Start a new round of both exercises every 2:30min.
B:
Interval
4x 2min on/ 2 min off
15 Deadlift
12/9 Cal Assault Bike
Max Reps Double Unders
Level 1: 42,5/30kg
Level 2: 60/42,5kg
Level 3: 80/55kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
7 Suitcase DB Deadlift - L
5 DB Cleans - L
3 DB Push-Press - L
Repeat on the other side… and so on.
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
7 Jumping Pull-ups
20 Medball Russian Twists
Run 6x10m (Shuttle Run)
Focus on device:
2min @ damper 10 (HARD)
2min @ damper 7 (MODERATE)
3min @ damper 1 (EASY)
OLYMPIC WEIGHTLIFTING
A:
EMOM 10
1 Clean and Jerk @80-85%
B:
6 sets:
3 Push Jerk
2sec. Pause in the dip + 2sec. Pause at the catch
+
6 Romanian Deadlift