Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Deadbug leg lowers
2. 4 Broad jump
3. 8 Russian KB swing @heavier weight than you usually use! (24-40kg)
4. 3 Burpee vertical jump (max effort jump at top of burpee)
B. Every 30s x 20 (10 mins):
1 Hang power clean (@65% 1RM Power clean) + 3 Over-the-box-jump
C. Deadlift (15 minutes)
– 2×10 @70-75%
– 1x Max effort @70-75% (leave 1-2 reps in the tank)
– All reps are NOT touch and go. Lower to the floor, reset and go again.
– Max effort is capped at 20 reps.
C. MAX EFFORT Intervals:
In a 1 min window:
8/6 Cal Row
8 Burpee to target
Max Double DB snatch @2×22.5/15kg in the remaining time
2 minutes rest
A. Snatch deadlift + hip power snatch + hang power snatch
6 x 1+1+1
3 hang power snatch
Jobba tillsammans, lyft varannan minut. Samtliga 3 lyft ska se likadana ut.
C. Segmented snatch deadlift to power position
4 x 3