Training Weeks Meso Cycle 2

Regular

Accessory:

3 Runden (Walking Pace)

  • 20 Meter OH Walking Lunge (@ 50-65% of 1RM Jerk)
  • Max Effort L-Sit / L-Hang

Lift:

  • Warm-Up Clean & Jerk bis ca. 85-90% vom 1RM

WOD:

1) 5 RFT - RX'd

  • 1 C&J @ 85%
  • 3 Muscle Ups
  • 7 Over the Bar Burpees 

2) 5 RFT - Scaled 1

  • 5 Cleans / Hang Cleans / C&J's
  • 7 Pull-Ups / Low Bar Pullups (Strict if possible)
  • 9 Burpees on Plate

3) 5 RFT - Scaled 2

  • 10 Hang Power Cleans (DB's or Barbell)
  • 10 Low Bar Pullups / Ringrows
  • 10 Burpees

 

 

Foundation

"Team-Up Thursday"

WOD:

Team of 2 / 3 - For Time

  • 50 / 75 Alternating Burpees
  • 100 / 150 DB Hang Power Cleans
  • 40 / 60 Alternating Burpees
  • 100 / 150 DB Squats
  • 30 / 45 Alternating Burpees
  • 100 / 150 DB Shoulder to Overhead

Timecap = 20 Min.