10, 8, 6, 4, 2
work up in weight (start ~ 65%)
For time:
75-50-25 Du´s
30-20-10 Deadlift (70/47,5kg)
20-15-10 T2B
- 11min cap -
3 sets of:
6-8 nGHR (Partner)
30m single arm Farmers walk (pro Arm)
Every 3min for 12min (4 sets)
10 DL @ 65% + 10-20sec. L-sit
24min EMOM
1. 15/12 cal Bike
2. 5 TNG P. Clean (~50% of 1RM Clean) + 10 C2B
3. 30 DU´s + 8 DB Thrusters (2x22,5/15kg)
4. rest
3 sets of:
6-8 nGHR
20m KB-FR/FW Carry (pro arm/2xKB)
10 palloff press (pro Seite)