6 sets of:
5 Front Squats from Floor
work up in weight
4 round of:
15 Deadlifts (70/47,5kg)
10 Front Squats (70/47,5kg)
200m Run
- 10min cap -
3 rounds of:
ME L-sit (min. 10sec.)
20m single arm Farmers walk (pro Arm)
30sec. Abd. walk (Miniband)
no rest
4x H.M. Snatch + M. Snatch work up in weight
then 4x H.P. Snatch + P. Snatch work up
then 4x H. Snatch + Snatch work up
E3MOM for 15min (5 sets):
3 Front Squats @ 92,5%
12min AMRAP of:
12 WB (heavy/high)
6 P. Snatch (60/40kg)
3 Bar MU
3x 6-8 DB Split Squats tempo 3210 (pro Seite - DBs an der Seite halten) rest 60sec.
4x 10-12 Partner Beinb. YGIG