Max load for 3 reps
6 sets of:
P. Press + P. Jerk (2 sec. pause in catch) + Split Jerk
work up in weight
4x 5 Clean Pulls (2sec. pause at knee) @ ~ 85%
Find max set for 3-5 Floor Press with 2 sec. pause in bottom position
Back squat 5x 70% 3x 80% 5x1x 90% 10-15x 65%
3 rounds
500m row
15 Double KB-Front Squats (2x 24/16kg)
15 Strict HSPU
- 14min cap -
3 sets
8-10 BB bent over row
rest 60
8-15 Ring push ups
rest 60sec.
then 5 sets of band pull apart var.