4 sets of:
6-8 Split squats (front foot elevated - pro Bein/ 2 DB´s in hands)
21min EMOM
1. 18/14 cal row
2. 15 Goblet squats (24/16kg)
3. 20 DU´s + 8 T2B
Find max for:
2 Hang Snatch
then
6x 1 Hang Snatch @ max complex (no fails - 3 sec. pause in bottom pos. and overhead - no stepping forward)
10min E2MOM (5 sets)
4-5 tempo Front Squats 42x1 @ 60%
3 rounds of:
30 WB (9/6kg)
10/7 Bar MU
5 P. Cleans @ 70% of 1RM Clean
- 11min cap -
3x 8-10 double KB FR-rev. lunges (pro Bein/ erst eine dann die andere Seite)
rest 60sec.
then
4x 6-10 GHR rest 60sec.