Clean & Jerk

8 x 1

Back Squat

3 x 8

Segmented Clean Deadlift

3 x 5

Thruster

3 x 5

Russian Twist

3 x 20

Barbell Strict Press

4 x 8

Pull-Up

3 x 10

Push-Up

3 x 10

AMRAP10 30 sec erg - Max Effort 10 Thruster (45/30) 10 T2B/Knee raises 30 Sec rest

Snatch

8 x 1

Snatch Grip RDL

3 x 8

Barbell Front Rack Reverse Lunge

3 x 20

Dual KB Overhead Carry

3 x 30

V Ups

3 x 12

Prone Snow Angels

3 x 15

GOAT WORK

1 x 15:00

EMOM15 1. 6 strict pull-ups + 12 push-ups 2. 15 sit-ups 3. 8 burpee box jump overs (24´/20´) 


Strict HSPU

4 x 8

Strict Toe to Bar

4 x 10

Speed Front Squats

4 x 6

10 rounds for time of: 9 thrusters (45/30) 35 double-unders

Deadlift

4 x 8

Team of two 3 ROUNDS FOR TIME: 400 meter Run/Row 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Then, complete: 30 Clean-and-Jerks (135/95 lb) INSTRUCTIONS: With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. Switch as needed. Score is the time on the clock when the last Clean-and-Jerk is completed. With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. Switch as needed.

Yoga 3.0

A: 30 Min Aerobic Work. Low pace: 40 seconds on 20 seconds off for 30 min. You can perform as Mikkos, stick to one erg or go for a run / ski!