PUSH PRESS + PUSH JERK
3 x 3+1
3 x 2+2
3 x 1+3
if db or kb perform the same numbers of reps also with other arms
21 – 15 – 9
clean&jerk
75 jump rope
30 – 20 – 10
american swing
goblet squat
75 jump rope every round
BULGARIAN SQUAT
5 x 8+8
10 over head lunges
7 power snatch
4 burpee over the bar
resst 1 b/w
12 kb/db over head lunges
8 kb/db snatch
4 kb/db devil press
rest 1′ b/w
3 rounds
20 hollow rocks
8 V sit up straigth legs
6 v sit u p bent legs
20″ hollow position
1′ rest
14 table row (or sdhp if kb/db)
7+7 pistol squat
8 hand stand push up
8 ROUNDS
1 squat clean
+
1 hang squat clean
+
2 push jerk
90″ rest
HAND STAND PUSH UP
4 x 8 / 6 / 4 / 4
2′ rest
15 power snatch
60 thruster
100 jump rope
20 box jump or jump squat
60 air squat
100 jump squat
10 x 8
2″ pause in bottom position
TABATA
jumping lunges
pull up (table row)
american swing (plate/kb/db)
every round 5 burpee
pull up (table row)
diamond push up
every round 5 burpee
FLOOR PRESS
5 x 12
12+12 if kb or db
ARCH PUSH UP
10 x 6+6
2′ rest
squat clean
hand stand push up
every round 35 du/70 su
jump squat or box jump (x2)
hand stand push up
every round 35 du/70 su
10 ROUNDS
1 squat snatch
+
2 over head squat
90″ rest
PIKE HAND STAND PUSH UP
5×8 with 2″ pause in catch
2′ rest
7 shoulder to over head (7+7 if kb/db)
15 tuck sit up
9 burpee
100 jump rope
2 wall climb
15 tuck sit up
9 burpee
100 jump rope
20″ arch position
20″ alternating leg kick
10 bottom half back arch lift
10 back arch rock
10 back extension
+
10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
20 to 30-sec Hollow hold
rest 90″
7 chest to bar
7+7 pistol squat
8 hand stand push up (5 mt. hsw)
1 squat clean
1 hang squat clean
2 push jerk
90″ rest
15 power snatch
60 wall ball
30 cal row
C.T. 16′
3×3 70%
3×2 80%
3×1 85%+
2″ pause in bottom position at the first rep of every rep
pull up
american swing
every round 5 burpee
3×4 70%
3×2 85%
squat clean
hand stand push up
every round 35 du/70 su
1 SQUAT SNATCH
+
2 OVER HEAD SQUAT
90″ rest
6 shoulder to over head
9 toes to bar
9 burpee
12 cal row
C.T. 14′